Wednesday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

1 ROUND

400m Run

25′ High Kicks

25′ High Knees

25′ Elbow to Instep

25′ Butt Kickers

25′ Lunge + Twist

25′ Side Shuffle

Into…

3 ROUNDS

8/8 SA DB Strict Press

6/6 SA DB Bent Over Row

4 Burpees

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Strict Press (2121)*

*Keep loading light to moderate.

(Score is Load)

Workout

Metcon (Time)

EVERY 3:00 x 4 SETS

400m Run

12 Push Press (95/65)|(75/55)*

*Option for athlete to increase load

after 2nd Set to 115/75

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

100m Walk w/ Nasal Breathing

Only

1:00 Child’s Pose

1:00 Samson Stretch (L)

1:00 Samson Stretch (R)

1:00 Child’s Pose

(No Measure)