BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/Alt Bridge Reach/Air Squat 2x10e/10/10 (NR)

SL Wall Reach 2x8e (30s)

Skill Practice

Pistols (15-18 Minutes )

1. Reverse Lunge w/ Toe Tucked 1x5e (30s)

2. Reverse Lunge w/ Toe Pointed 1x3e (30s)

3. Lunge w/ Foot Up 1x2e (30s)

4. Box Step Up w/ Slow Decent 1x3e (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

5 Power Clean (S-Bar to 65/95, Rx-95/135, Rx+125/185)

10 Burpee Bar Hop (S-Step)

15 Cal RRS

*Record Time (12MinCap)

Cool Down

Barbell Curls: 3×12 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45, Rx+45/55

Mobilize

Lying T-Spine Rotation (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

()