BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Standing Twist/Frog Jump 2x5e/10/10 (NR)

Prone Swimmer 2×6 (30s)

Skill Practice

T2B/HKR (18 Minutes)

Step 1: Hollow + Arch Hold 2x10s Each

Step 2: Basic Kip – Slow Motion 2×3-5

Step 3: Kip + K2C 2×3-5

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

* Knuckles Above Bar

*Full Grip

*Feet Together

*IF Proficient at Movement: Build Volume w/ Sustainable Sets

Conditioning

Death by Burpee (AMRAP – Rounds and Reps)

EMOM10

Burpee Plate Hop Ascending Ladder by 2’s

IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time

Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals)

2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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