6
Dec
BPFIT – Wed, Dec 7
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
2 Min Partner Oklahoma Sprint Relay
McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10/ (NR)
Strength/Power
Deadlift ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*18 Minute Clock – (90-120s Rest) – Dead Stop Reps
Conditioning
8RFT (14MinCap) (Time)
8 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)
4 Box Jump (S1-Step Up, S2-20/24, Rx-24/30)
2 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW)
*10RFT Option For S1/S2
*Record Time
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)