Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

EMOM20

Min1: 30s Ski – MAX Cals

Min1: 30s Box Hold

Min3: 30s Deep MT Climb – MAX Reps

Min4: 30s OH Plate Hold @ 15+/25+

Min5: 30s Toe Taps – MAX Reps

*Record Total Reps

Cool Down

Pilates Sit-Up: 2-3×10 (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)