Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 14+/20

PT/Rev Lunge/Squat Thrust 2×10/5e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

1 Min On/1 Min Off

Station1: Ski – MAX Cals

Station2: Glute Bridge

Station3: Burpee Box Jump Over w/ Hands (S-AC, Rx-20/24) – MAX Reps

Station4: Goblet Hold (S-20/30, Rx-35+/50+)

Station5: Row – MAX Cals

*3 Rounds – Record Total Reps

Cool Down

Pilates Sit-Up 2-3×10 (1 Min Rest)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Adductors (1 Min Each)