BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Air Squat/Wall Angel 2x10e/10/10 (NR)

Plank Push-Through 2×8 (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)

EMOM10

Min1: 8 Sumo DL (S-AC to 65/95, Rx-95/135, Rx+125/185)

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

*Record Total Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)

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