BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Transfer @ 14/20 (GLap Switch)

OH Arm Swing/Lateral Lunge/Basic Kip 2×10/5e/10 (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 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 (Time)

3RFT

10 Pull-Ups (S-RR/Jumping, Rx-Chin/C2B, Rx+5 MU)

15 Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

400m Run (S-200m)

*Record Time (14MinClock)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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