Workout of the Day
with a clock set for 20 minutes
at 0:00 and 10:00
50 calorie row or bike
500 m run
then
max reps wall ball shots

Wall balls on a Sunday are always a great pair right? Today you’ll need a wall ball and a machine of your choice. At the start of 3, 2, 1 go you’ll chip away at 50 calories on your rower or bike and then head out on a run around the building. When you return from the run grab your medicine ball and get working through as many wall ball reps as you can before the ten minute mark. When the clock hits ten minutes you’ll head back to your machine to repeat the 50 cals and the run. You’ll finish the workout with your wall ball completing as many reps as possible before twenty minutes is up! Your score at the end of the twenty minutes will be total wall ball reps. If you’re worried at all about making it to the wall ball in under ten minutes make sure to drop the calorie total and/or run distance.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb