Sequence Shot

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Cool little sequence of Johnny knocking out some ball slams!   Check that super solid bottom position, that's where it really matters!

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Workout: 

Split the class into teams of four or five.  Each member of each team needs to accumulate 6 points in each of the following five movements: Push press (45/75), ball slams (20/30), push ups, KBSs, and sit ups.  A running clock will be set to alarm every 20 seconds. The participants can gain either 1, 2, or 5 points depending on the number of reps, listed below, completed in any 20 second work period: Push press (1 pt. 8 reps, 2 pts. 14 reps, 5 pts. 21 reps), ball slams (1 pt. 8 reps, 2 pts. 12 reps, 5 pts. 16 reps), push ups (1 pt. 6 reps, 2 pts. 12 reps, 5 pts. 20 reps),  KBSs (1 pt. 6 reps, 2 pts. 9 reps, 5 pts. 13 reps), And sit-ups (1 pt. 6 reps, 2 pts. 12 reps, 5 pts. 17 reps).  Additionally, while all of the above is happening, each team will have one rower that they will use to accumulate 300 calories as a team for time. Each person will finish with an individual time and a team row time.

SATURDAY SEPTEMBER 7TH WE ARE HAVING A BBQ AT THE GYM.  THE GYM WILL BE PROVIDING THE MAIN PROTEIN, AND LOTS OF IT, MOST LIKELY TRI-TIP.  PLEASE FEEL FREE TO BRING A DISH TO SHARE AND SOMETHING TO DRINK. STARTS AT 1PM, SEE YOU THERE!