BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

Skill Practice

Kipping Pull-Up (18 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM10 (9:30MinClock)

Min1: 30s MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

Min2: 30s MAX Burpee DB Hop

*Record Total Reps

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)