Fitness
A.30:00 block
-6 second AB sprint
-1 T-get-up ea side
-15 hollow rocks
-20 side-lay-outs from Quadruped
-3 swans (slow)
-50 meter farmer’s carry
-90/90 external rotation stretch X 30 seconds ea
Performance
A.(barefoot)
-20 seconds of rebound vertical jumps X 4; rest 60-90 seconds
B.run 200 meters @ 90% X 4; rest 3:00
C.15:00 Block
-5 hanging leg raises (passive shoulders)
-15 hollow rocks
-thoracic bridge X 15 seconds ea
-15 second founder pose
-seated pike X 30 seconds
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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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