BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (30s)

SL Glute Bridge 2x10e (NR)

Skill Practice

Pistols (18 MINUTES )

1. Reverse Lunge w/ Toe Tucked 1x5e (30s)

2. Reverse Lunge w/ Toe Pointed 1x3e (30s)

3. Lunge w/ Foot Up 1-2x2e (30s)

4. Box Step Up w/ Slow Decent 2x3e (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

*Each Step Should Be 80% Mastered B4 Moving On

Conditioning

Metcon (Calories)

AMRAP11

Max Cal RRS

Every 2 Min (2-4-6-8): Complete 3 Power Snatch

S-AC to 55/75, Rx-65/95, Rx+85/135

*Record Total Cals

Cool Down

Partner Plank Tap-Out Ladder 2×2-10 (60s)

Stay Square

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

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