BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Reverse Lunge/Vertical Jump 2×10/5e/5 (NR)

Prone Swimmer 2×6 (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

Metcon (AMRAP – Rounds and Reps)

AMRAP10

3 Power Snatch (S-PVC to 55/75, Rx-65/95, Rx+85/135)

9 Cal RRS

Mandatory 30s Rest After Each Round

*Record Total Rds + Reps

Cool Down

Side Plank 3x30s Each (30s)

*S-Bent Lower Leg

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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