Thursday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 KB Deadlift

MIN 2 – :45 Up-Downs

MIN 3 – :45 Tuck-ups

-1:00 RestEMOM x 6 MINUTES

MIN 1 – :45 Russian KBS

MIN 2 – :45 Burpees

MIN 3 – :45 Active Bar Hang

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 Russian Kettlebell Swings

(53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar

-Rest 1:00-

AMRAP x 9 MINUTES

15 Russian Kettlebell Swings

(53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

8 SETS, :30 ON / :15 OFF

MOVT 1 – Elbow Plank KB Taps

MOVT 2 – Tuck Hold

*Alternating Movements for

total of 8 Sets.

(No Measure)