Friday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Groiners

10 Slam Ball Forward Lunges

10 Slam Ball Strict Press

10 Slam Balls

200m Run

Strength

Back Squat (3x 5)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (2121)*

*Keep loading moderate. Slight increase

from last week.

Workout

Metcon (Time)

FOR TIME

800m Run

40 Wall Balls (20/14)|(14/10)

40 Plate G2OH (35/25)

40 Walking Lunges

400m Run

20 Wall Balls

20 Plate G2OH

20 Walking Lunges

(Score is Time)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)