BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Standing Y’s 2×12 @ BW to 5# (30s)

Skill Practice

Kipping Pull-Up (18 Minutes )

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

Step 2: Basic Kip 2×10 (Rest 60s)

*Option1: Ring Row + Dead Hang 8+10s (Rotational Rest)

*Option2: Jumping Pull-Up + Dead Hang 5+10s (Rotational Rest)

*Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest)

Conditioning

Metcon (Time)

5RFT

8 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU)

13 Air Squat

*Record Time (13MinCap)

Cool Down

Plate Shoulder E.R. 2-3x10e (30s)

Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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