BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

OH Arm Swing/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (30s)

Skill Practice

Toes-To-Bar (20 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

Metcon (Time)

For Time

35-25-15-5

Wall Ball (S1-MB Thruster, S2-10/16, Rx-14/20)

RRS Cals

*Record Total Time (15MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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