BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

Dynamic Hip Flexor Stretch (1 Min Each)

PVC Halo/SL Wall Reach/Air Squat 2×10/10e/10 (NR)

Skill Practice

Pistols (15 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. Pistol Practice

*(Appropriate Variation)

Remaining Time

*Pistol Ninjas Build

Volume EMOM Style

Conditioning

Metcon (Time)

4RFT

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

8 Push-Up (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

13 Cal RRS

*Record Time (13MinCap)

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Pigeon Pose (1 Min Each)