Friday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

1 ROUND

50 Single Unders

50 Mountain Climbers

12 Reverse Lunges

12 Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

12 Front Rack Reverse Lunges

12 Barbell Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

15 Tempo Deadlifts (1111)

Strength

Deadlift (3x 5)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (2121)*

*Keep loading light to moderate.

(Score is Load)

Workout

Metcon (Time)

5 SETS

12 “Library” Deadlifts

(185/125)|(155/105)|(115/75)**

50 Double Unders

-Rest :30 b/t Sets-