BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Reverse Lunge/SA Push Plus 2x5e/10/10e (30s)

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 (AMRAP – Reps)

EMOM10

Min1: 6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Hollow Hold 4x20s (40s Rest)

S-Static Dead Bug/Abbreviated Hollow

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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