BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Bridge Reach/Reverse Lunge 2×10/10/5e (NR)

Prone Swimmer 2×6 (30s)

Skill Practice

T2B/HKR (18 Minutes (Group Rotation))

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

Metcon (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185)

Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

Flutter Kicks 4x20s (40s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (1 Min Each)

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