28
May
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)