BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PT/Reverse Lunge/Plank Push-Through 2×10/5e/10 (NR)

Prone Swimmer 2×6 (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 (Calories)

RRS Intervals (15MinClock)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF

*3 Rounds – Record Total Cals & Machine Used

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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