Bluprint Fitness – Open Gym

Warm-up

90s Jumping Jack Tabata

Spider Lunge + Frankenstein 2×10/Length Back (NR)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Strength/Power

Goblet Squat ((S-air squat) 5@LBD, 4×10@HBD)

*Use Weight or Household Object for Goblet Squats

*superset w/ 10 SL Wall Reaches each Leg

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

10 Burpees (S- Step)

16 BW Lunges

*Record Total Reps

Cool Down

Side Plank Hold: 3x30s each side

*30 Rest

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

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