BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Shin Box Rotation/Air Squat 2x10e/10/10 (NR)

Basic Kip 2×10 (Group Rotation)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

3 Strict Pull-Ups (S1-Prone Swimmer/RR, S2-Kipping PU, Rx-Strict Chin or C2B)

5 Air Squats

7 Cal RRS

*Switch Every Completed Round

*Record Total Team Rds + Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)