BPFIT – Mon, Jan 9

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint Relay

PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR)

Strength/Power

Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT)

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Barbell in back rack

*15 Min Clock – (90s Rest) – Keep it CRISPY

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 30s MAX Pull-Up (S1-Jumping/RR, S2-SL Box Kip, Rx-Chin/C2B)

Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)
*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)