Fitness
A.15-12-9-6 for time
-wall ball shots
-burpee box step-ups @ 24/20
*run 200 meters after each set of burpee box step-ups (4 runs total). Time stops at completion of final run.
B.special shoulder #1 for 60 seconds ea
-foot on rig for 30 seconds ea
-table X 6 breaths
Performance
A.7 sets EMOM
-20 seconds of DU
B.5 sets-barefoot
-chin over bar hold (supinated) for ½ of your max + 5 seconds
-belly-to-wall HS hold X 25-30 seconds
-OA lat stretch X 5 breaths ea
-2 get-ups ea side (do not alternate)
-ring superman X 10 seconds
-founder X 6 breaths
-IND w/hands under feet X 6 breaths
C.bad X 10 breaths ea side
-special shoulder #2 X 6 breaths
skip to main |
skip to sidebar
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
No comments:
Post a Comment