Fitness
A1.8 ring rows @ 1011 X 5; rest 0
A2.superman crawl X 60 seconds X 5; rest w/special shoulder #2 X 20 seconds ea
B.run 2:00 @ 90% X 3; rest/walk 2-3:00
C.Mobility
-dorsi X 60 seconds ea
-OA lat X 30 seconds ea
-tactical frog X 60 seconds (rock)
Performance
A.30:00 Block
-tuck front lever X 15 seconds
-front squat @ 20X0 X 3
-planche lean on P.lettes X 15 seconds
-10 slow cossack squats (alt-no weight)
-3-5 commando pull-ups ea side
-5-10 dive bomber push-ups
*Do not rush. Movement quality focus.
B.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-cuban rotations @ 4020 X 8 X 2
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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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