BPFIT – Fri, Jan 6

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Alt Bridge Reach/Vertical Jump 2x5e/10/5 (NR)

Pull Plus 2×10 (30s)

Skill Practice

Toes-To-Bar (18 Min)

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

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

*Knuckles Above Bar – Full Grip -Feet Together

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Conditioning

RRS Intervals (15 Min) (Calories)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF
*3 Rounds – Record Total Cals & Machine used

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)