BPFIT – Wed, Oct 12

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3@70%, 3@75%, Then 3+@80% or HBD WT)

*IF No Numbers Use 1RM Template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – 2 Min Rest -High Elbow Focus

Conditioning

E2.5MINx4 (10MinClock) (Calories)

8 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80/115)

8 S2OH (Same As Above)

RRS (S-7/9, Rx-9/11, Rx+11/13)

*Last Round – MAX Cal RRS – Record Cals From Last Round

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)