BPFIT – Wed, Dec 21

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 MIn

PVC Hinge 2×10 (30s)

Strength/Power

Snatch Grip RDL (8@Bar, 5@LBD, Then 4×8@HBD WT)

*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*16 Min Clock – 90s Min Rest – 2010 Tempo

Conditioning

Team 10-Min Sled Relay (AMRAP – Reps)

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)