BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Reverse Lunge/McKenzie Press Up 2x5e/5e/10 (NR)

Prone Swimmer 2×6 (30s)

Skill Practice

Handstand Push-ups (18 Minutes )

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)

AMRAP11

Max Cal RRS

Every 2 Minutes (0-2-4-6-8) Complete 4 TGU

DB WT: S-AC to 20/35, Rx-35/50)

*Record Total Cals

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)