Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Partner Broad Jump + Sprint 2xGLap

Pick Drill + Steady State Row 3 Min

Strength/Power

DB SA Row (5e@LBD, Then 4x8e@HBD WT w/ 2010 Tempo)

Single arm row performed on a bench/box.
*Chase with 30, 50, or 75 Rope Skips

*1-2 Min Rest

*Suggested WT: S-12/20, Rx-15+/25+

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 Cal Row/Ski

10 Air Squats (to appropriate MB HT)

5 Sit Ups (Rx-HKR)

*Record Total Rounds + Reps

Cool Down

Supermans: 2-3×10 (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Standing Lax Ball Trap Smash (1 Min Each)