BPFIT – Mon, Feb 6

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)