With a med ball 6/8 and a partner complete AMRAP in 30 min.

10 ea. forward twist toss R
10 ea. forward twist toss L
10 ea. sideways twist toss R
10 ea. sideways twist toss L
20 ea. partner ball slams
20 ea. situp throws
20 ea. scoop throws
20 ea. leg throws

Post rounds completed to comments.

Daily Extras - complete 3 rds:

20 SHS R 15/20
20 cross body curls R 15/20
20 SHS L 15/20 
20 cross body curls L 15/20

Workout Notes:

Try to move quickly.
Use good form and full ROM.
Limit transition times. This is key. 
Emulate the vid on the R.

We almost NEVER do this workout anymore. It's been over 2 years. The reason for this is it's such a polarizing workout. People either LOVE it or HATE it. There doesn't seem to be anything in between.  

This workout evokes a lot of feelings of uncertainty. Let's address the main areas of concern.  

  1. It's tough to meet new people. 
  2. You don't want to hold your partner back.  
  3. You have to repeatedly throw a weighted ball at this stranger you didn't know a minute ago. Then you'll have to catch the bricks they are hucking back. 

  Valid concerns. All of them. If I may, I'd like to address each one individually.

  1. It's tough to meet new people - I totally get this. If I'm being honest, I'm pretty shy too. I'm not as shy as it used to be. Years of interaction with thousands of people have helped me be a little more outgoing, but I still get a little nervous to see you EVERY SINGLE DAY. I truly want to do good by you, so I get a little anxious before each workout hoping I'll live up to your expectations. And that is the thing. People who are initially shy in social situations aren't shy on accident, we are shy on purpose. We are shy because we want to do well by everyone. Instead of letting everyone down, our perception is: it's better to just not engage. Want to know the only problem with not engaging? It's the only way to ensure you'll do NOTHING for someone. Want to know the only thing worse than trying to help someone and failing? Not trying to help anyone at all. 
  2. You don't want to hold your partner back - All I can say about this is - we are not THAT place. I'm not sure how this happened, but GPP is full of the most beautiful humans on earth. As beautiful on the inside as they are on the out. If you are nervous about being paired with someone, bring a friend! We'd love to have them. GPP trainers will go to great strides to help pair you with someone who reflects your abilities and fitness level, we are even happy to be your partner, but rest assured, this workout is a good workout no matter who your partner is. Everyone who does this workout will gain from it. No matter how fast, or slow they do the reps. 
  3. Throwing and catching - "Are you kidding me? You want me to meet new people, do a workout with them, AND throw/catch weighted object. It's asking a lot, man." It's true. But it is SUCH an amazing workout. Just magic. It's good for you and LOOKS GOOD ON! Remember, fitness isn't all about bioenergetic metabolic pathways. Flexing a muscle is one thing. Using it in a functional manner is a complete OTHER thing. Every natural movement you make is a coordinated effort. Each one takes coordination, balance and accuracy. It is wrong thinking to imagine you could gain benefits in those areas of fitness (coord, bal, acc) without specifically addressing them in a very deliberate way. "Deliberate" as in ... throws and catches.  

Come out and try this one. It's good to get out of your comfort zone. I would wager that most who are unhealthy are simply so because of their dread of doing that which is unfamiliar to them. 

If you hate it, let us know in the comments. If you love it, please also sound off. 

Are your wrists acting up this week? While we cannot fathom why this is. Although baffled we still thought we'd post thoughts on how Bob manages his wrist pain. 

He wraps them tight and keeps them straight. Yes, those are the nylon bar collars.