Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 3 Min

F-B Arm Swing/Shin Box Rotation/Air Squat 2x10e/10/10 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

600m Run/Row/Ski/30-40 Cal AB

30 Air Squats (to appropriate MB Ht)

20 Sit-Ups (S1-10 Sit Ups, Rx-20 Sit Ups, Rx+HKR)

10 Inchworm Walks

*Record Total Rds + Reps

Cool Down

Side Plank: 2-3x30s Each (1 Min Rest)

Mobilize

Wall Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)