Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer @ 16/20 3 Min (Partner Rest)

TGU Practice: 3x1e @ BW or Building WT (30-60s)

Conditioning

Metcon (AMRAP – Reps)

AMRAP4 x 4

4MIN: 200m MB Transfer + Max TGU (S-BW, Rx-15+/20+)

4MIN: 200m MB Transfer + MAX Burpee PVC Hop

4MIN: 200m MB Transfer + Max TGU (S-BW, Rx-15+/20+)

4MIN: 200m MB Transfer + MAX Burpee PVC Hop

*2 Min Between AMRAPS (MB 14+/20)

*Record Total Reps

Cool Down

Partner Glute Bridge/Plank 5 Minutes

Switch A.N.

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Foam Roll IT Bands (1 Min Each)