Saturday

Three Ships Collective – Functional Fitness

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

P1 :

6 Toe to Bar

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

50 Mountain Climbers**

P2 Completes…

400m Run

*P1 works on series while P2 runs 400m. P1 picks up where P2 left off.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 of Group Flow Stretching

1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.