Remote GAINZ

Bluprint Fitness – Open Gym

Warm-up

F-B Arm Circles/TMC/Frog Jump 2x10e/10/10

SL Glute Bridge 2x10e (30s)

Prone Swimmer 2×5 @ Slow Tempo (30s)

Conditioning

Metcon (Distance)

21 Min Run

Min 0-3-6-9-12-15-18 Complete 6 Inchworms (Rx+Tank Inchworm)

*Record Total Distance if Applicable

Cool Down

Hollow hold 3-4x20s (40s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Standing Calf Stretch (1 Min Each)