Fitness
A.OA KB swing X 60; rest as needed-perform in sets of 10 and alternate every 10 reps. This will be 30 each side)
B.4 sets @ 85%
row or AD 30 seconds
16 push-ups
14 walking lunge steps
9 ring rows
50 jump rope reps
rest 2:00 b/t sets--shooting for same time each set
Performance
A.4 sets @ 60 seconds on/60 seconds off @ 85-90%
-box jumps or step-ups @ 24/20
- alt 3 pull-ups/5 push-ups
-wall ball shots
-double unders
-row (meters)
B.cuban rotations @ 4020 X 5 X 2; 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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