BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PT/TMC/Frog Jump 2×10/10/10 (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 (Time)

For Time

400m Run

20 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

400m Run

14 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

400m Run

8 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

*Record Time (15MinCap)

Mobilize

Chest Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)

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