Remote GAINZ

Bluprint Fitness – Open Gym

Warm-up

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Bridge Reach 2×10 (30s)

Wall Angels 2×10 @ Slow Tempo (30s)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (23MinClock)

DUBS (S-Singles/Sub Toe Tap If No Rope) – Max Reps

Dead Bug Hold – Constat Hold (Stay Hollow)

Squat Thrust – Max Reps

Glute Bridge – Constant Hold

Chair Dips – Max Reps

*4 Rounds – 1 Min Between Rounds

*Record Total Reps

Cool Down

Shoulder E.R. 3x10e @ HBD WT (60s)

Objects between 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)