Fitness
A.barefoot
-PVC balance 60 seconds
-walk on balls of feet 60 seconds
-single leg seiza 30 seconds ea
-walk on heels 60 seconds
B.20:00 block w/shoes
-run 60 seconds @ 85-90%
-12 russian swings (mod-to-heavy)
-prone shoulder flexion hold w/PVC X 20 seconds
-side plank X 20 seconds ea
-bad stretch X 20 seconds ea
C.post breathing
Performance
A.AMRAP in 10:00
-5 deadlifts @ 135/95
-10 box jumps @ 24/20
15 push-ups (hand release or TNG ok)
B.Z1 for 5:00
C.5 quadruped spinal CARS @ 50% tension
D.special shoulder #1 (palm down) X 60 seconds ea
E.post breathing
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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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