Tuesday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

10 Ring Rows

10 Step-ups

-2:00 RestAMRAP x 5 MINUTES

:30 Bike

10 Kip Swings

10 Box Jumps

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5-7 Strict Pull-ups or

7-10 Ring Rows

MIN 2 – :45 Bike @ Moderate

Pace

(No Measure)

Workout

Metcon (Time)

4 SETS

20/15 Cal Bike

15 Box Jumps w/ Step Down

(24/20)

12 Pull-ups

-1:00 Rest b/t Sets-

(Score is Time)

Cool Down

Metcon (No Measure)

2 ROUNDS

1:00 PVC Passes

1:30 Banded Distraction (L)

1:30 Banded Distraction (R)

(No Measure)