Monday

Three Ships Collective – Functional Fitness

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike or 20/15 Cal Row

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)