Metcon – BluPrint Fitness
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Metcon

28
Mar

Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

EMOM20

Min1: 30s Row/Ride/Ski – Max Cals

Min2: 30s – Ski Dive Hold

Min3: 30s Deep Mt Climber – Max Reps

Min4: 30s Glute Bridge

*Record Total Reps (Cals + Mt Climb)

Cool Down

Partner Dead Bug Ladder 2-3×2-8 @ Slow Tempo (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

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