Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest)

PT/SL Glute Bridge/Air Squat 2×10/5e/10 (30s)

Skill Practice

Sumo Deadlift High Pull (15 Minutes)

*PVC Position Drills 2×5, 5@Bar, Then 3×5@HBD

*Chase with 30s KB Rack Hold

*1.5 Min Rest

Conditioning

Metcon (Time)

For Time

12-9-6-3

PVC OH Squat (To Appropriate MB Height)

Burpee PVC Hop (S- Step Over)

*Record Time

Cool Down

Hollow Holds 2-3x20s (40s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Standing Lax Ball Trap Smash (1 Min Each)