Monday 13.4.2020


"Long Shot"

For time:

50 Wall ball shot

40 Kettlebell swings

30 Pull-up

3:00 Rest

40 Wall ball shot

30 Kettlebell swings

20 Pull-up

2:00 Rest

30 Wall ball shot

20 Kettlebell swings

10 Pull-up

Time is total time minus 5:00.

AT HOME:

Limited Equipment

"Long Shot"

For time:

50 Wall ball or Barbell/DB/KB Thruster

40 KB/DB swings or Band Pull Through

30 Pull-up or DB/KB Bent Over Row

3:00 Rest

40 Wall ball or Barbell/DB/KB Thruster

30 KB/DB swings or Band Pull Through

20 Pull-up or DB/KB Bent Over Row

2:00 Rest

30 Wall ball or Barbell/DB/KB Thruster

20 KB/DB swings or Band Pull Through

10 Pull-up or DB/KB Bent Over Row

Time is total time minus 5:00.


No Equipment

"Long Shot"

For time:

50 Odd Object/Sandbag Thruster

40 Bag/Object Swings or Band Pull Through

30 Truck Bed/Table Row

3:00 Rest

40 Odd Object/Sandbag Thruster

30 Bag/Object Swings or Band Pull Through

20 Truck Bed/Table Row

2:00 Rest

30 Odd Object/Sandbag Thruster

20 Bag/Object Swings or Band Pull Through

10 Truck Bed/Table Row

Time is total time minus 5:00.

Stretching Cool Down

2 Rounds

0:30/0:30 Standing Lat/Triceps Stretch

(arm/hand behind & overhead push down on elbow)

0:45/0:45 Sprinter to Samson Stretch

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Contact

(321)-749-1654

Address

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