BPFIT – Wed, Jan 18

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-B Arm Circles/TMC/Assisted Hover Hold 2x10e/10/20s (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause)

*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

E2MINx5 (10MinClock) (AMRAP – Reps)

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135)

35 DUBS (S-70 Toe Taps/Singles, Rx-DUBS)
*Last Round – MAX DUB Variation

*Record DUB Variation Reps of Last Round

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)