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Actor Tom Hopper’s “Pirate Program” Keeps The Black Sails Cast Fit

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  • 30 min

  • 7

  • Yes

Routine

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Workout F

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 7

Kettlebell Racked Stepup

Equipment
Sets
1
Reps
10 - 1 (ladder)
Rest
30 - 60 sec
Exercise 6 of 7

Medicine Ball Slam

Equipment
Medicine Ball
Sets
1
Reps
10 min
Rest
30 - 60 sec
*Perform 3 reps in first minute, then increase by 3 reps each minute until you hit 30 reps in the 10th minute.
Exercise 7 of 7

SkiErg Sprint

Equipment
Sets
5
Reps
--
Rest
30 - 60 sec
*Do 5 timed sessions of 500, 400, 300, 200, and 100 meters. The rest period between each session should be as long as your work session. If you do not have access to a ski erg, substitute with a rowing machine.
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