BPFIT – Mon, Oct 17

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl (GLap Switch)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+

*Chase Each Set w/ 20s Hollow Hold

*16 Minute Clock – 90s Rest

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 30s MAX Box Jump (S-AC or KBS, Rx-20/24, Rx+24/30)

Min2: 30s MAX Alt Hang DB C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

*Record Total Reps

Cool Down

Wall Angels: 3×10 @ Slow Tempo

*Back Flat Against Wall

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)