BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (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 Descent 2x3e (30s)

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

*Each Step Should Be 80% Mastered B4 Moving On

Conditioning

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
(S1-AC to 55/75, S2-65/95, Rx-95/135)

*Record Time (13 Min Cap)

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35/45

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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