BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Dynamic Hip Flexor Stretch (1 Min Each)

PT/Air Squat/Lateral Band Step 2×10/10/10e (NR)

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 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 (Time)

6RFT

4 Strict HSPU (S1-Inchworm, S2-Kick Up, Rx-Strict HSPU)

7 DL (S1-AC to 65/95, S2-95/135, Rx-125+/185+)

35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

Record Time (13MinCap)

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Kneeling Rear Delt Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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