9
Mar
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)