30 rounds of:
Throw something* as far as possible, and go get it.
“Go get it” choices:
– Burpee broad jump
– Alligator crawl
– Front roll
– “Push-up walk”**
Change implement, weight, and retrieval movement often.
Utilize whatever techniques produce the safest, strongest throws.
Then, skill work:
*”Something” choices are kettlebell, medicine/ slam ball, shot put, mace.
**Our pushup walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup.