30
Oct
BPFIT – Mon, Oct 31
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
2 Min Partner Skip + Bear Crawl
PT/TMC/Air Squat 2×10/10/10 (NR)
Strength/Power
Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*20 Min Clock – 2 Min Rest – 2010 Tempo
Conditioning
AMRAP1x5 (9MinClock) (AMRAP – Reps)
MAX Burpee Box Jump (S-Step Up or AC Box Jump, Rx-20/24)
*1 Min Between AMRAPs – Record Total Reps
Cool Down
Wall Angel 3×10 (30s)
*Back Flat Against Wall
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (1 Min Each)