BPFIT – Fri, Feb 3

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl

PVC Halo/Frog Jump/Wall Angel 2x5e/10/10 (30s)

Skill Practice

Rope Climb (15 Min)

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

EMOM10 (AMRAP – Reps)

6 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50)
*Last Round- MAX Reps – Record Reps from last Round only

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)