Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s)

Conditioning

Metcon (Calories)

4xAMRAP3

AMRAP1: 12 KBS + 12 Burpees + MAX Cal RRS

AMRAP2: 12 Supermans + 12 Burpees + MAX Cal RRS

AMRAP3: 12 KBS + 12 Burpees + MAX Cal RRS

AMRAP4: 12 Supermans + 12 Burpees + MAX Cal RRS

*Suggested WT: S-AC to 20/30, Rx-35+/50+

*3 Min Between AMRAPS – Record Total Cals

Cool Down

Partner Rolly Polly 2-3×6 @ Controlled Tempo (1 Min Rest)

*Options: 12 Slow Tempo Dead Bugs or 6 Rolly

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Glute Smash (1-2 Min Each)