BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR)

Plank Push-Through 2×10 (30s)

Skill Practice

Handstand Push-ups (18 Min)

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)

7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

12 Box Jump (S-Step Up to AC, Rx-20/24)

*Rollover Rounds- 1 Min Rest – Record Total Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow w/ Slow Tempo

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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