BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/Shin Box Rotation/Plank Push-Through 2x10e/10/10 (NR)

Banded Lateral Step 2x12e (30s)

Skill Practice

Pistols (Pistol/SL Squat Practice (18 Min))

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

Metcon (Time)

7RFT

7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

40 DUBS (S-Singles/Toe Tap, Rx-DUBS)

*Record Time (12MinCap)

Cool Down

BB Skull Crusher 3×10 @ 2010 Tempo

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

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

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