Thursday 9.7.17

RP: NON Training Day
Essentials:
A.
Teams of 4
Team Gone Bad
2 Rounds for total reps
Wall Ball x 2min
Sumo Deadlift High Pull x 2min
Box Jump x 2min
Push Press x 2min
Row for cal x 2min
Rest 1min

B.
Mobility
Foam Roll
– Glute R x 1min
– Hamstring R x 1min
– Calf R x 1min
– Glute L x 1min
– Hamstring L x 1min
– Calf L x 1min
– Lat R x 1min
– Lat L x 1min
– Quad R x 1min
– Quad L x 1min

Fitness/Performance:
A.
Teams of 4
Team Gone Bad
2 Rounds for total reps
Wall Ball x 2min 20/14
Sumo Deadlift High Pull x 2min 95/65
Box Jump x 2min 24
Push Press x 2min 95/65
Row for cal x 2min
Rest 1min

B.
Mobility
Foam Roll
– Glute R x 1min
– Hamstring R x 1min
– Calf R x 1min
– Glute L x 1min
– Hamstring L x 1min
– Calf L x 1min
– Lat R x 1min
– Lat L x 1min
– Quad R x 1min
– Quad L x 1min