BPFIT – Mon, Jan 16

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 MIn

OH Arm Swing/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR)

Strength/Power

Single Leg Deadlift (SLDL) (8@BW, 5e@LBD, Then 4x8e@HBD WT)

*Suggested HBD WT : S-BW to 20/35, Rx-35/50

*Chase Each Set w/ 30s Glute Bridge

*16 Min Clock – 90s Rest – Slow Tempo

Conditioning

AMRAP10 (AMRAP – Reps)

1 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW)

2 TGU (S-AC, Rx-20/35, Rx+35+/50+)

4 DB Lunge (S-AC, Rx-20/35, Rx+35+/50+)
*Record Total Reps (7 Reps Per Round)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)