BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14+/20

PVC Halo/Reverse Lunge/SA Push Plus 2x5e/5e/10e (NR)

Skill Practice

Rope Climb (12-15 Min)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (Time)

For Time: 21-15-9

Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Burpee Bar Hop (S-Step, Rx-Jump)

*Record Time

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1 Min Each)

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