Thursday

16
Oct

Thursday

Three Ships Collective – QuickFit

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

ON A 5:00 RUNNING CLOCK…

45/35 Cal. Bike*

then…

AMRAP x 10 MINUTES

10 DB Deadlifts

10 Box Jump Overs

10 V-Ups/Tuck-Ups

10 Box Dips

*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

15 Supermans

10/10 Single Leg Box Squats

30 Hollow Flutter Kicks