BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Pull Plus 2×12 (Group Rotation)

Skill Practice

T2B/HKR (18 Minutes (Group Rotation))

Step 1: Hollow + Arch Hold 2x10s Each

Step 2: Basic Kip – Slow Motion 2×3-5

Step 3: Kip + K2C 2×3-5

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

* Knuckles Above Bar * Full Grip * Feet Together *IF Proficient at Movement: Build Volume w/ Sustainable Sets

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min 0-1: HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) – MAX Reps

Min 1-2: Alt DB Hang C&J (S1-AC, S2-20/35, Rx-35/50) – MAX Reps

Min 2-3: Air Squat (use MB if needed ) – MAX Reps

*3 Rounds – 1 Min Rest Between Rounds – Record Total Reps

Cool Down

Hollow Hold 3x20s (40s)

S-Static Dead Bug Variation

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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