29
Nov
BPFIT – Wed, Nov 30
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Partner Spider Lunge + Skip 2xGLap
McKenzie Press Up/TMC/SL Glute Bridge 2×10/10/10 (NR)
Strength/Power
Sumo Deadlift (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*22 Min Clock – 2 Min Rest – BIG BRACE FOCUS
Conditioning
4xAMRAP2 (AMRAP – Reps)
3 TGU (S-AC, Rx-20/35, Rx+35/50)
MAX Burpee DB Hop
*1 Min Between AMRAPs – Record Total Burpee Reps
Mobilize
Lax Ball Standing Trap Smash (1 Min Each)
Static Scorpion Stretch (1 Min Each)