Tuesday

Three Ships Collective – Functional Fitness

Warm-up

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Row

50-40-30-20-10

“Syncro” Walking Lunges

*On the row, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Row portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the row is completed. The Bell remains on the ground while the partners lunge.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)