BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10e (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 2 – then choose appropriate option to work on.

Conditioning

Grind Games 20.3 (Time)

7RFT

7 Thruster (S-AC to 55/75, Rx-65/95)

7 Burpee Bar Hops (S-Step, Rx-Jump)

*Record Time

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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