Friday

Three Ships Collective – Functional Fitness

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)