BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Swing/Lateral Lunge/Wall Angel 2×10/5e/10 (NR)

Pull Plus 2×10 (Group Rotation)

Skill Practice

Handstand Push-ups (18 Minutes )

1. 10s Tripod Hold 2x10s

2. Tripod w/ Leg Lift Variation – Single or Double 2x10s

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

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

Option 2: Kick Up + Hold Sets of 1+15s (Rest A.N.)

Option 3: HSPU Variation

(Negatives/Abb/Strict/Kipping)

Conditioning

Part1: Metcon (AMRAP – Rounds and Reps)

AMRAP9 (Running Clock)

2 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested)

8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Vested)

2 Pull-Ups

12 Air Squats

*Record Total Rounds + Reps

Part2: Metcon (Time)

For Time (Immediately Following AMRAP):

800m Run (S-600m, Rx-800m, Rx+Vested)

*Record Time

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)