BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @14+/20

PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR)

Skill Practice

Toes-To-Bar (18 Min)

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

Death by Wall Ball (AMRAP – Rounds and Reps)

12-Minute EMOM

Wall Ball (S-AC, Rx-14/20) Ascending Ladder by 2’s

IF athlete cannot finish prescribed WB Shots in Minute: MAX Box Step Overs 20/24″ w/ MB (S-BW, Rx-14/20)

Record Total Rds + Reps (Highest Completed Rd of WB Shots + Total BSO Reps)

(Rx=14/20#)

Mobilize

Lax Ball VMO Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)

()