Sunday Workout

Today Sheila and Brian had their work cut out for them.

Skill focus was on Squats, Good Mornings and Thrusters

Warm up:

While one person worked on the rower, the other person had to take a 15# medicine ball designed to not bounce and from overhead, throw it into the ground as hard as possible, but catch it on the half inch bounce. 

You have to move fast to get down low enough to pick the ball up off the little bounce. (we call this D-Ball Slams). You have to do as many D-Ball Slams as it takes for the person on the rower to hit 21 calories. Then switch for a total of 2 rounds each.

Workout:

21-15-9

Run 400m

Wall Ball throws

Sit Ups

Sheila inched out Brian by :13 seconds... Nice Job!