Three Ships Collective – Functional Fitness
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Thrusters, 95# / 65#
Optional Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)