Pirates

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Coach’s Choice : Abs 🤣

Pirates 1 (Time)

∎ 10 Barbell Pistol Squat [Each Side]

∎ 10 Plank Walk [Barbell Rollout]

∎ 5 Cannonball

[Burpee Medball Slam]

∎ 30 Shiver me timbers

[Rotational Wall Sit]

∎ 8 Mast Climbers

[TRX Power pull]

∎ 16 Staggered pushups

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups

∎ 200m Keg Carry

[On-the-shoulder Med ball run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 lashes [Rope Slam]

3x

Finisher

∎ 50 Skydivers