Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-back squat @ 21X1 X 5-6
-5-6 pull-ups (add weight if max is over 12)
-single leg seiza/dorsi stretch X 15 seconds ea
B.run 10 seconds fast (not a sprint)X 10; rest 50 seconds
Performance
A.5 rounds for time
3 thrusters @ 60% front squat
5 strict CTB pull-ups
B.run/row 400 meters @ 85-90% X 4; rest 2:00
*you choose.mix and match ok.
C.Z1 for 5:00
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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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