BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

Pull Plus 2×12 (Group Rotation)

Skill Practice

T2B/HKR (T2B Practice (18-20 Min))

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

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)

Tabata (12MinClock)

L-Hang DB Snatch

R-Hang DB Snatch

Alt DB Lunge

Sit-Up

S-AC, Rx-20/35, Rx+35/50

*5 Rounds – 30s Rest Between *Rounds

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Kneeling Lat Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)