Pirates

Warm Up

Three Rounds

25 Jumping Jack

3 Inch Worm Walk Outs

10 Toe Touches

10 Lying Side Twists

STRENGTH (If you’ve got a barbell!)

Three Position Clean (floor, below the knee, high hang)

6 x 2

CONDITIONING:

For Time

25 DB DL

25 Double Jump Burpee

200M Run

20 DB DL

20 Double Jump Burpee

200M Run

15 DB Deadlifts

15 Double Jump Burpee

200M Run

10 DB DL

10 Double Jump Burpee

200M Run

5 DB DL

5 Double Jump Burpee

200M Run

*Sub a single object sumo DL, Barbell DL, unweighted single leg Romanian Hinge (watch video for all movement option demos!)