BPFIT – Wed, Nov 2

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Min Clock – 2 Min Rest – Dead Stop Reps

Conditioning

E2MINx5 (10MinClock) (AMRAP – Reps)

12 DB Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS)
*Last Round – MAX DUB Variation – Record DUB Variation Reps of Last Round

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)