BPFIT – Wed, Oct 19

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Spider Lunge + Back Pedal 2xGLap

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM)

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

*20 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

45/15 Circuit (10:45MinClock) (AMRAP – Reps)

DUBS (S-Toe Tap/Singles, Rx-DUBS)

Sit-Up

Box Step Up @ 20/24″ (S-AC 20/35, Rx-35/50)

*3 Rounds – 1 Min Between Rounds – Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)