BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/Air Squat/SA Push Plus 2×10/10/10e (NR)

Skill Practice

Handstand Push-ups (18 Minute Strict Practice)

1. Plank Push-Through 2×5 (Room Rotation)

2. 10s Tripod Hold 2x10s (Room Rotation)

3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation)

*Option1: Pike Push-Up – Sets of 5 (Rest A.N.)

*Option2: Handstand Hold – Sets of 15-20s (Rest A.N.)

*Option 3: HSPU Negatives/Strict HSPU – Sustainable Sets

Conditioning

Metcon (Calories)

RRS Intervals

50s Work/10s Rest

40s Work/20s Rest

30s Work/30s Rest

20s Work/40s Rest

10s Work/50s Rest

*2 Rounds – Record Total Cals

Cool Down

BB Curls: 3×10 @ Slow Tempo (60s)

Suggested WT: S-DB, Rx-Bar+

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)