Fitness
A.10:00 block
-2-3 forward shoulder rolls
-10 steps of duck walk
-thoracic bridge X 10 seconds each side
B.2 sets @ 85%
10 p.lette push-ups
100 meter sandbag carry @ 60/45
15 jump squats
10 ring rows
Run 200 meters
Rest 90 seconds b/t sets
Performance
A.for 20:00 @ 85% w/30 seconds b/t pieces
-30 double unders
-row 200 meters
-3-10 bar dips
-10 hang power snatches @ light
-run 200 meters
-10 hollow rocks
B.arched plank X 20 seconds X 3; rest as needed
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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