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 (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% 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)