Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Sprint 2 Min (Partner Rest)

PVC Halo/TMC/Vertical Jump 2x5e/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP7

500m Row/Ski or 25 Cal AB

40 Speed Skaters

30 Beast Rotations

20 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)

10 Squat Thrust

*2 Min Between AMRAPS – Rollover Rounds

*Record Total Rds + Reps

Cool Down

5 MIN Partner SA OH Carry @ 20+/35+ (Partner Rest)

*R-Down/L-Back

Mobilize

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1+ Min Each)

Foam Roll Glutes (1 Min Each)