BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

PT/Standing Twist/Prone Swimmer 2×10/10/5 (NR)

Skill Practice

Handstand Push-ups (18 Minutes )

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

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

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

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (Calories)

RRS Intervals (15MinClock)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF

*3 Rounds – Record Total Cals

Mobilize

Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each)

Pigeon Pose (1 Min Each)

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