BPFIT – Mon, Oct 10

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Spider Lunge + Skip 2xGLap (Partner Rest)

PT/SL Wall Reach/Pull Plus 2×10/5e/10 (NR)

Strength/Power

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

Back Foot Elevated on Box/Bench
*Suggested HBD DB/KB: S-BW to 15/20, Rx-20/35, Rx+35/50

*18 Min Clock – 90s Rest – 2010 Tempo

Conditioning

3RFT (Time)

10 T2B (S-Sit Up/HKR, Rx-T2B)

16 Alt DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

400m Run (S-200m)

*Record Time (13MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)