BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PVC Halo/Bridge Reach/SA Push Plus 2x5e/10/10e (NR)

Skill Practice

T2B/HKR (18-20 Minutes )

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: Hit Max Rep Set After Warm-Up

Conditioning

Metcon (Calories)

RRS Intervals (15MinClock)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF

*3 Rounds – Record Total Cals

Cool Down

Wall Angels 3×10 (60s)

Slow Tempo

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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