BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PT/Lateral Lunge/Burpee 2×10/5e/5 (NR)

Wall Angel 2×10 (30s)

Skill Practice

Kipping Pull-Up (18 Min)

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

Step 2: Basic Kip 2×10 (Rest 60s)

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 2 – then choose appropriate option to work on

Conditioning

Metcon (Time)

3RFT

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80/135)

50 DUBS (S-100 Toe Taps/100 Singles, Rx-50 DUBS)

400m Run

*Record Time (14MinCap)

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)

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