Fitness
A.bunny hop X 6-6 times intoto 100 meter run (focus on lean and fast turnover) x 3
B.20:00 block
-6-10 P.lette push-ups w/feet elevated @ 2111
-standing internal rotation X 20 seconds
-6-10 ring rows @ 1121
-butcher’s block X 20 seconds
-3 shrimp squats ea side (no alt)
-10 hollow rocks
Performance
A.6-8 sets @ 99%
Record distance ea set
-row 20 seconds (odd sets)
-AD 20 seconds (even sets)
rest 2-3:00 b/t sets
-5 second roll in
*only perform 8 sets if you haven’t dropped off more than ~ 5% in your distance after set 6.
B.hollow plank X 30 seconds X 3; 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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