BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PT/Bridge Reach/Prone Swimmer 2×10/10/5 (NR)

Pull Plus 2×10 (Group Rotation)

Skill Practice

T2B/HKR (15 Minutes )

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 (Time)

5RFT

6 Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

12/15 Cal RRS

*Record Time (13MinCap)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1 Min Each)