Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

McKenzie Press-Up/Shin Box Rotation/Broad Jump 2×10/10/5 (No Rest)

Skill Practice

Deadlift (15 Min)

DL PVC Postion Drills 2×5, 5@Bar, 3@LBD Then 3×5@HBD

*Form Focus-1.5 Min Rest

Conditioning

Metcon (Time)

For Time

30 Cal Row

25 Air Squats (To MB)

20 KB Fig 8s (S-15/20, Rx-20+/30+)

15 Push-Ups (S-Elevated/Knee, Rx-C2F)

10 Squat Thrust

*Record Time (Cap: 13 Minutes)

Mobilize

Lying Hamstring Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)