Bluprint Fitness – BPMURPH Warm-up PVC Halo/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) AMRAP30 0-15 Min: 1 Mile Run + MAX Reps (5 Pull-Ups + 15 Air Squats) 15-30 Min: 1 Mile Run + MAX Reps (10 Push-Ups + 15 Air Squats) *Pace & Keep It Pretty –...Read More