5
Feb
BPFIT – Mon, Feb 6
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Partner Spider Lunge + Sprint 2xGLap (Partner Rest)
OH Arm Swing/Lateral Lunge/SuperPeople 2×10/5e/10 (NR)
Strength/Power
Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+
*Chase Each Set w/ 5 Prone Swimmers at Slow Tempo
*16 Min Clock – 90s Rest – 2010 Tempo
Conditioning
AMRAP10 (AMRAP – Reps)
Ascending Ladder by 2’s
Box Jump Over (S1-Step Up, S2-AC, Rx-20/24)
HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)
*Record Total Reps
Cool Down
Plate Shoulder E.R. 3x12e (NR)
*Suggested WT: 2.5-10#
Mobilize
Static Scorpion Stretch (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)