"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