The International Slacker of Mystery Returns

Well I thought I was going to have a solo workout yesterday but John showed up and after a month of international travel so did Phil! Only Lucas did not make it since he is a lazy bum and did not want to join after the 3 day weekend. :P Anyway Phil's welcome back WoD is found below.

Warm Up: 5mins of Jump Rope

Tabitha 8 rounds, 22 Secs 11 Secs of rest:

• 12/10lbs MediBall Twits
• Arm 1: 80lb Push-pulls, 50lbs Push-pulls, Kettle bell lifts and Swimmers 
• Squats (David had the 40lb vest on)
• 12/10lbs MediBall sit-ups
• Push-ups (David used the Perfect Push-up Device and that was a whole new level of pain)
• Rockets

Cool down 10lb Mediball toss, Tai chi 24 and Pau qua 1-8