Buccaneers fire the cannons

**Buccaneers Fire the Cannons** is a dynamic 6-week workout program designed to ignite your strength and endurance. With a commitment of 24 days, you'll engage in a variety of lower and upper body exercises, including barbell box squats, dumbbell floor presses, and explosive box jumps. Sled pushes are done 5 sets of 20meters, weight is your bodyweight x 1.5 and sprints are done at 70% for 15 seconds, rest 1minute. Each 
session is tailored to challenge your muscles with increasing intensity, ensuring you build power and resilience. Get ready to unleash your potential and fire up your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Box Squat (Barbell)

Good Morning

Lunge (Dumbbell)

Sled Push

Hyperextension

The Cannon blast

Floor Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Pendlay Row

Hammer Curl (Dumbbell)

Farmer's Walk (Weighted)

Neck Curl

Man-O-War

Pogo Jump

Box Jump

Glute-Ham Raise

Sprint

Down the Hatches

Seated Shoulder Press (Dumbbell)

Shrug (Dumbbell)

Upright Row (Barbell)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Pallof Press

Hoisting the sails

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