Fitness
A. 5 rounds for time
row 200 meters
15/10 push-ups
10 jump squats
then…
200 meter sandbag carry @ 60/45 (only once @ end)
B.OA lat stretch X 6 breaths ea
-special shoulder #1 X 10 breaths ea
-child’s pose X 10 breaths
Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.30 minute Block
-4 alt lateral jumps over hurdle (no rebound, quiet landing)
-3 power snatches @ 65-70% -drop all
-15-30 second supinated chin over bar hold
-5 slow prone PVC pass throughs
-run 20 seconds @ 90%
-walk 60 seconds
-single leg seiza X 5 breaths ea
C.cuban rotations X 5 X 3
90/90 external rotation X 10 breaths ea
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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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