Saturday

Three Ships Collective – Functional Fitness

Partner Workout

Metcon (2 Rounds for reps)

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 –Wall Balls (20/14)

STATION 2 — Box Step-Ups (24/20)

STATION 3 — Single Arm DB Hang Clean and Jerk (50/35)(35/15)**

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Switch arms every 5 reps.

(Score is Reps in Each Set)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)