Remote GAINZ

Bluprint Fitness – Open Gym

Warm-up

Locomotor Movements 3-5 Min

F-B Arm Swings/Reverse Lunge/Reverse Fly

BW TGU 1x2ea

Strength/Power

Turkish Get Up (4×6@HBD)

*3 Unbroken On Each Side For Work Sets

*Object Options: DB/KB/WaterBottle/BackPack/GroceryBag/Etc.

*90s Rest Between Sets

Conditioning

Metcon (Time)

5RFT

10 Deep Mt Climbers

15 Air Squat

20 Squares (home object)

*Record Time

Cool Down

Russian Twists 3x20s (40s)

BW-Household Object

Mobilize

Kneeling Hip Flex Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Kneeling Forearm Stretch (1 Min)