4
Apr
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)