31
May
6.1.2020
Three Ships Collective – QUICKFIT
Warm-up (No Measure)
3:00 Cardio Choice
(1:00 easy into 1:30 moderate
intensity then push hard for the
final :30)
into…
AMRAP x 4 MINUTES
8 Reverse Lunges
8 Scap Push-Ups
(:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow
Descent
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
12/10 Cal Bike
8 Forward Lunges
8 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
12/10 Cal Bike
8 Forward Lunges
8 Hand Release Push-Ups