BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

F-B Arm Circle/Frog Jump/Pull Plus 2x10e/10/10 (NR)

Skill Practice

Toes-To-Bar (18 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 (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Alt DB Snatch (S-AC to 20/35, Rx-35/50)

Pistol (S-BW to DB Lunge or Pistol Varition, Rx-Pistol)

*Record Total Reps

Cool Down

400m Goblet Carry (Rest A.N.)

*Suggested WT: S-AC, Rx-20/35, Rx+35/50

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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