BPFIT – Fri, Nov 11

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

PVC Halo + Wall Angel 2x5e/10 (NR)

Skill Practice

Kipping Pull-Up (18 Min)

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

Step 2: Basic Kip 2×10 (Rest 60s)

Option1: Ring Row + Dead Hang 5+10s (Rotational Rest)

Option2: SL Box Kipping Pull Up + Dead Hang 5+10s (Rotational Rest)

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

*Progress through step 2 – then choose appropriate option to work on.

Conditioning

AMRAP2x5 (AMRAP – Reps)

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/135)

MAX Bar Facing Burpee Bar Hop (S-Step, Rx-Jump)

*1 Min Between AMRAPS – Record Total Burpee Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Static Scorpion Stretch (1 Min Each)