12.11.18

Three Ships Collective – Functional Fitness

Front Squat

5-3-1-1-1
*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon (No Measure)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest