Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Partner DB Slam Ladder 2×1-5 (30s)

PT/TMC/Air Squat 2×10/10/10 (30s)

Skill Practice

Back Squat (5@PVC, 5@LBD/Bar, Then 3×5@HBD)

*Form & Position Focus – To Ball if Needed

*1.5-2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Burpees

15 KB Sumo DL High Pull (S-20/30, Rx-25+/35+)

50 Rope Skips (S-Toe Taps)

*Record Total Rds + Reps

Cool Down

Side Plank: 2-3x20s Each (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)