Thursday

Three Ships Collective – Functional Fitness

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 -Row/Bike/Ski

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Russian KBS

MIN 2 -Row/Bike/Ski

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening