Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Lateral Lunge/SL Glute Bridge 2x10e/5e/10e (NR) SuperPeople 2×10 (30s) Conditioning 5k Run (Time) Max Effort 5k RunRun/Walk 5K Record Time Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Frog Stretch (2 Min) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min...Read More
Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon...Read More
Bluprint Fitness – BPMURPH Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...Read More