Remote GAINZ

Bluprint Fitness – Open Gym

Warm-up

2 Min Toe Tap Tabata

OH Arm Swings/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR)

3s Pause Air Squat 2×5 (30s)

Strength/Power

Back Pack Clean (5@LBD WT, Then 4×8@HBD WT)

Full Clean – Fill Back Pack to HBD WT

90s Rest Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Prone Swimmers

10 Supermans

20 Beast Bar Crawls (Over Broomstick)

Record Total Rounds + Reps

Cool Down

50 Back Pack Bent Over Row @ HBD WT

Break Up As Needed

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)