Monday

Three Ships Collective – Functional Fitness

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Row

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Row

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.