Friday

27
Feb

Friday

Three Ships Collective – Functional Fitness

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)