Pirates

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

20 external rotation

find 8 RM or do warm up set on bench

do warm up set for squats

LIFT

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

2x

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

1x

Pirates 1 (Time)

10 barbell Pistol Squats R-L https://youtu.be/H0QMP81ai48

10 plank walk (barbell rollout) https://youtu.be/_ZxfrZoM6rs

5 canonball – burpee med ball slam https://www.youtube.com/watch?v=AqsQ3755L3k (use pushup handles )

30 Shiver me timbers – rotational wall sit https://youtu.be/nc2kc02G1cE

8 Mast Climber aka TRX powerpull https://youtu.be/D8S_x8D6BWU

16 Staggered pushups

then ….

6 Mast Climber TRX power pull

12 Staggered pushups

(not a typo! pull / push 2x every round)

Keg Carry 200 m – or if under 40 degrees spin med ball press for 50 w mid tension) https://www.youtube.com/watch?v=_zXfC_RIQ_U

Sailors Carry turf and back https://youtu.be/0CynCXaCMF0 reds / purples

30 lashes (rope slam)

3x

Finisher

50 low back ext