19
May
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)