Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Lateral Shuffle 2 Min (Partner Rest)

PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

RRS – Max Cals

Plate Hug 25/45

Beast Rotations – Max Reps

Glute Bridge Hold

Squat Thrust – Max Reps

*4 Rounds – 1 Min Rest Between Rounds

*Record Total Reps

Cool Down

Partner Side Bridge Ladder: 2-3×1-5e (1 Min Rest)

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)