BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Wall Reach 2x5e/10/10e (NR)

3s Pause Air Squat 2×8 (30s)

Skill Practice

Pistols (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 Decent 2x3e (30s)

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

*Each Step Should Be 80% Mastered B4 Moving On

Conditioning

POP TEST (Choose your own adventure)

Choose One To Complete

*Record in Wodify

10-Min Assault Bike (Calories)

As many calories as possible

10-Min Echo Bike (Calories)

As many calories as possible.

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

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