Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Partner Lateral Shuffle 3xGLap Each

PT/TMC/Iron Cross Kicks 2×10 (30s)

Skill Practice

Split Squat (4x5e)

*Suggested WT: BW+

*Chase Each Set w/ 10 DBall Slams

*2010 Tempo w/ 1.5 Min Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min 1: 5 SA DB Clean 2 Press (S-AC to 15/20, Rx-20+/30+)

Min 2: 10 PVC OHS (To MB As Needed)

Min 3: 40s MAX Rope Skips (S-Toe Taps, Rx-Singles, Rx+ DUBS)

*Record Total Rope Skip Reps

Cool Down

Plank Hold Tabata 2×2 Rounds (20sON/10sOFF/20sON/10sOFF)

*1 Min Rest

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Calves (1 Min Each)