Fitness
A.12:00 block
-deadlift @ X111 X 6-7
-P.lette push-ups X 5-12
-lat stretch X 10 seconds ea
B.12:00 block
-D-bell front squats @ 20X0 X 10-12
-ring rows @ X020 X 8-10
-run 100 meters fast
Performance
A.10:00 block
-6 rebound vertical jumps
-2 laps forward/backpedal shuffle
B.4 sets @ 99%
AD 20 seconds
run 100 meters (go to stop sign)
Rest ~ 3:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-ring side bend X 15 seconds each
-forward fold pulses X 30 w/10 sec hold at end
-thoracic bridge X 15 seconds ea
-dorsi stretch X 30 seconds ea
-single leg seiza X 20 s 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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