Training Camp

Bluprint Fitness – Training Camp

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

Skill Practice

Hang Power Clean (12-15 Min)

1. PVC Position Drills (Shrug, HP, Muscle Clean, HPC) 2x2e

2. 3@ LBD Then 4×3@HBD

*Form Focus – 1.5 Min Rest

Conditioning

Metcon (AMRAP – Reps)

Team 7 Min – 5 Ball Slam + MB Transfer

In Teams of 2-3: Complete As Many Gym Lengths As Possible

10+/15+

*Record Team Name + Reps

*Switch Every Gym Lap

Cool Down

Dead Bugs: 2-3×20 @ Slow Tempo (60s Rest)

Mobilize

Lying T-Spine Rotation (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)