13
Nov
BPFIT – Mon, Nov 14
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
2 Min Partner Sprint + Bear Crawl (GLap Switch)
PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR)
Strength/Power
Push Press ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)
*Suggested HBD WT: S-AC to 55/75, Rx-80/115, Rx+95+/135+
*16 Minute Clock – 90s Rest – Vertical Dip & Drive
Conditioning
AMRAP10 (AMRAP – Rounds and Reps)
4 TGU (S-AC, Rx-20/35, Rx+35/50)
35 DUBS (S-70 Toe Tap/70 Singles, Rx-35 DUBS)
*Record Total Rounds + Reps
Cool Down
Flutter Kicks 4x20s (40s)
*Stay Hollow
Mobilize
Forearm Chest Opener (1 Min Each)
Lax Ball Calf Gapping (1 Min Each)