BPFIT – Mon, Oct 3

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PVC Halo/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

Strict Overhead Press
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+75+/105+

*Chase Each Work Set w/ 30s Sky Dive Hold

*18 Min Clock – 90s Rest

Conditioning

AMRAP11 (Calories)

MAX Cal RRS

Every 2 Minutes: 8 Alt DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50)

*Record Total Cals & Machine Used

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)