BPZONE

Bluprint Fitness – BPMURPH

Warm-up

PT/TMC/Frog Jump 2×10/10/10 (30)

Pull Plus 2×10 (Group Rotation)

Conditioning

Metcon (AMRAP – Reps)

3MinStations (31MinClock)

Station1: 400-600m Run

Station2: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats

Repeat 4 Times – 1 Min Rest Between Stations – Record Total Reps

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

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

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)