BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR)

SL Glute Bridge 2x10e (30s)

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

Metcon (Calories)

RRS Intervals (15MinClock)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF

3 Rounds – Record Total Cals

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)