BPFIT – Fri, Dec 2

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

OH Arm Swing/Basic Kip/Assisted Hover Hold 2×10/10/20s (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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Options:

Thruster (S-AC to 55/75, Rx-65/95)

Pull-Up (S-Jumping/RR, Rx-Chin)

*Record Time (13 Minute Cap)

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Wall Stretch (1 Min Each)