Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Lateral Lunge/Vertical Jump 2x10e/5e/5 (NR)

Prone Swimmer 2×6 (30s)

Skill Practice

Rope Climb (12-15 Min)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX Box Jump (S-AC, Rx-20/24, Rx+24/30)

Min2: 30s MAX DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

*Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

*Pick variation that allows you to stay hollow

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)

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