Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Oklahoma Sprint Relay 2 Min

PT/TMC/SA Push Plus 2×10/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

10 KB Sumo DL HP (S-AC to 20/30, Rx-35/50, Rx+45+/60+)

10 Push-Ups (S1-Elevated/Knee, Rx-C2F)

15 Air Squats (use MB as needed)

400m Run (S-200m)

*Record Rds + Reps

Cool Down

Partner Inverted KB Carry: 3-5 Min @ 10+/15+ (GLap Switch)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)