10
Jan
BPFIT – Wed, Jan 11
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
Locomotor Movements 5 MIn
Assisted Hover Hold 2x30s (30s)
Strength/Power
Back Squat ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225
*20 Min Clock – 2 Min Rest – ALL PRETTY
Conditioning
45/15 Circuit (11MinClock) (AMRAP – Reps)
Alt DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+)
Box Step-up20/24″ (S-AC to 20/35, Rx-35/50, Rx+40+/55+)
Burpee DB Hop (S-Step, Rx-Jump)
*3 Rounds – 1 Min Between Rounds *Record Total Reps
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)