BPFIT – Mon, Dec 5

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Wall Angel 2×10/10/10 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*16 Minute Clock – 2 Min Rest – Pick Appropriate WT

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 5 Hang Squat Clean (S-AC to 55/75, Rx-75/95, Rx+95+/135+)

Min2: 30s MAX Burpee Bar Hop (S-Step)
*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)