BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/PVC Hinge 2×10/10/10 (NR)

Prone Swimmer 2×8 (30s)

Skill Practice

Kipping Pull-Up (18 Min)

Step 1: Pull Plus 2×10 (Group Rotation)

Step 2: Basic Kip 2×10 (Rest 60s)

Option 1: Ring Row + Dead Hang 5+10s (Rotational Rest)

Option 2: Basic Kip + Dead Hang 5+10s (Rotational Rest)

Option 3: Kipping Pull Up in Sustainable Sets (Rotational Rest)

*Progress through step 2 -then choose appropriate option to work on

Conditioning

Metcon (Calories)

EMOM10

Minutes 0-5: 5 DL Building In WT (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

Minutes 5-10: 30s MAX Cal RRS

*Record Total Cals

Cool Down

BB Curl 3×10 @ 2010 Tempo (60s)

*Suggest WT: S-Single DB 15-30, Rx-Bar+

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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