BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Lateral Lunge/Burpee 2x5e/10/5 (NR)

Wall Angel 2×10 (30s)

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 3 – then choose appropriate option to work on.

Conditioning

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Scaling Options:

Clean & Jerks (S1-AC to 55/75, S2-65/95, Rx-95/135)

Burpee Bar Hops (S-Step)

*Record Time (13MinCap)

Cool Down

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

Suggested WT: 2.5-10#

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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