Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Air Squat/SA Push Plus 2×10/10/10e (NR)

Prone Swimmer 2×6 (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 (AMRAP – Reps)

4xAMRAP2 (11MinClock)

0-1 Min: Box Step-Up (S-BW, Rx-20/35, Rx+35/50) – Max Reps

1-2 Min: Burpee – Max Reps

*1 Min Between AMRAPs

*Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

S-Abbreviated Hollow/Dead Bug Hold

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

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