Pirates

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pirates 1 (Time)

∎ Walk the Plank [Slider Walk] [1 Turf]

∎ 10 Barbell Pistol Squat [Each]

∎ 45s Shiver Timber [Weighted Wall Sit]

∎ 5 Cannonball [Burpee Medball Slam]

∎ 8 Mast Climbers [TRX Power pull]

∎ 16 Staggered pushups [Total]

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups [Total]

∎ 200m Keg Carry [ OTS Medball Run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 Lashes [Rope Slam]

3x

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.∎ Pirate Walk [Have Fun] Anytime you take a Water Break

◭ Put You Total Time in when complete

Good for you stuff

1 min Band External Band Rotations [Each Side]

1 min Door Frame Stretch

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