BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Glute Bridge 2x5e/5e/10 (NR)

SA Push Plus 2x10e (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 (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min 0-1.5: MAX Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+BMU)

Min 1.5-3: MAX Cal RRS

*1 Min Between AMRAPS

*Record Total Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

()