Fitness
A.@ 80% for 20 minutes
-run 200 meters
-12 wall ball shots
-10 pull-ups
-8 box step-ups @ 24/20
-6 NJ burpees
-row 200 meters
B.Z1 for 5:00
Performance
A.(barfoot)
10 alternating lateral rebound jumps over hurdle X 4; rest w/thoracic bridge X 15 seconds ea
B.run 15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second jog in
C1.tuck sit X 20 seconds X 3; rest o
C2.slow knock knee squats X 10 X 3; rest w/special shoulder #2 X20 seconds ea
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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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