BPFIT – Wed, Oct 5

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Lateral Shuffle

PT/Shin Box Rotation/Assisted Hover Hold 2×10/10/20s (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD WT)

*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

Team 10-Min Sled Relay (AMRAP – Reps)

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)