4
Apr
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)