Exercise name: Ammo Can Shuttle

Exercise description:

• Pick up one ammo can and stand tall at the start line.

• Carry the can to the 10-yard line. Do not throw it or roll it.

• Set the can down so it is completely past the 10-yard line. That is 1 rep.

• The next rep is the same trip in the other direction: pick the can up, carry it back, and set it down completely past the start line.

Technique that must be performed to count: The can must be carried in the hands the whole way. The can must be set down completely past the line.

How to fail the technique: If you throw or roll the can, the rep does not count. If the can is set down on the line or short of the line, the rep does not count.

# of repetitions before shooting: 2 carries (10 yards down and 10 yards back) with a .50 cal ammo can filled with sand, about 30 lb.

Casual division modifier: Same 10 yard shuttle with a lighter can, about 20 lb.

Exercise equipment needed: 1 .50 cal ammo can filled with sand (about 30 lb Hardcore, about 20 lb Casual). Marked start and 10-yard lines.

Note: This exercise also works as a replacement for the 25-yard sprint on Range 9 or Range 10. Carry the can the shuttle distance in place of the sprint.