Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Partner Stiff-Legged Bear Crawl + Sprint 3 Min

KB Ribbon/Alt KBS/Glute Bridge 2×10/10/10 @ 15+/25+ (No Rest)

Skill Practice

Broad Jump 4×5 (Focus On Soft Landing)

*Chase Each Set w/ 30s High Plank

*1 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

10 DB Z-Press @ 8+/15+

10 Air Squats (Use MB As Needed)

15 Cal Ski/AB

Record Total Rds + Reps

Cool Down

Partner Banded Palof Press: 2-3x10e (60s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)