BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner 2 Min MB Rig Toss 10/14

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Skill Practice

Rope Climb (12-15 Minutes)

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

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Options:

DL (S1-AC to 65/95, S2-105/155, Rx-155/225

HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

*Record Time (15MinCap)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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