BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Standing Calf Stretch 1 Min Each (Group)

OH Arm Swing/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

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 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 (AMRAP – Reps)

4xAMRAP2 (11MinClock)

10 Bent Over Row (S1-35/45, S2-55/75, Rx-65/95) @2010 Tempo

MAX Box Jump Over (S1-Step Up, S2-AC, Rx-20/24)

*1 Min Between AMRAPs – Record Total Step Up Reps

Cool Down

Pilates Sit-Up 2-3×10 (60s)

*Slow Tempo

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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