Thursday

25
Mar

Thursday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 WB G2OH

50 Walking Lunges

50 Wall Balls

100 Double Unders

40 WB G2OH

40 Walking Lunges

40 Wall Balls

100 Double Unders

30 WB G2OH

30 Walking Lunges

30 Wall Balls

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)