BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Alt Bridge Reach/Vertical Jump 2x5e/10/5 (NR)

Prone Swimmer 2×8 (30s)

Skill Practice

Toes-To-Bar (18 Min)

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 & Machine Used

Cool Down

BB Curl 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35+/45+

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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