04.27.18

Three Ships Collective – Functional Fitness

Front Squat Test (3,3,2,2,1,1,1,1,1)

Establish 1 rep max in 21:00
The bar starts empty. For the first 6 sets lift every 2:00 and the last 3 sets every 3:00. Log your heaviest successful lift.

Shoulder Press Test (3,3,2,2,1,1)

Establish 1 rep max in 15:00