BPFIT – Fri, Jan 20

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PT/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR)

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

EMOM12 (Weight)

Min1: 12 DL

Min2: 9 Hang Power Clean

Min3: 6 S2OH
*S1-AC to 65/95, S2-80/115, Rx-105/155

*Record Weight Used

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)