BPFIT – Fri, Oct 28

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/TMC/SuperPeople 2×10/10/10 (NR)

Skill Practice

Kipping Pull-Up (18 Minutes)

Step 1: Pull Plus 2×10 (Group Rotation)

Step 2: Basic Kip 2×10 (Rest 60s)

Option1: Ring Row + Dead Hang 5+10s (Rotational Rest)

Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest)

Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest)

*Progress through step 2 – then choose appropriate option to work on.

Conditioning

3RFT (Time)

15 Thruster (S-MB to 55/75, Rx-65/95)

500m Row (S-350m, Rx-500m)
*Record Time (13MinCap)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1 Min Each)

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