BPZONE

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 – Record Total Reps

*Pull-Up Options: S-Jumping/RR, Rx-Chin

*Push-Up Options: S-Knee/Floor Press, Rx-C2F

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)