Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
C.12-9-6 for time
bar dips
strict pull-ups
*Add load if max is over 12 bar dips and 12 pull-ups
D.10:00 block
-1-3 forward rolls to vertical jump
-1-3 forward breakfalls
-side plank X 20 seconds ea
Performance
all @ 97%
A. 2 sets
AB .3 miles
20 russian swings @ 55/35
20 jumping lunges
rest 6-7:00
row 20 cals
20 burpees AFAP
rest 6-7:00
B.Z1 for 5-10:00
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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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