BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR)

Skill Practice

Kipping Pull-Up (18 Min)

Step 1: Pull Plus 2×10 (Rest 30s)

Step 2: Basic Kip 2×10 (Rest 30s)

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 (Calories)

AMRAP10

MAX Cal RRS

Every 2 Min (0-2-4-6-8): 7 HSPU (S-Inchworm Variation, Rx-Kipping, Rx+Strict)

*Record Total Cals

Cool Down

Plate Shoulder E.R. 3x10e (NR)

*Suggested WT: 2.5-10#

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min)

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