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