BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Prone Swimmer 2×8 (30s)

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 (Calories)

EMOM10

Min1: 6 Front Rack Lunge (S-AC to 55/75, Rx-65/95)

Min2: 30s MAX Cal RRS

Record Total Cals

Mobilize

Foam Roll Glutes (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

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