28
Aug
Thursday
Three Ships Collective – Functional Fitness
Recovery Workout
Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Row or Bike, Moderate Effort
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 Flow Stretching*
4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders