Fitness
A.In 12:00, work to a heavy 3 rep DL @ X111
@ 80% for 20:00
-AB 30 seconds
-10 NJ burpees
-10 knees-to-elbows
-10 alternating lunge steps
-70 jump rope reps
-100 meter sandbag carry @ 60/45
Performance
A.1 broad jump @ 85-90% effort X 12; rest 20 seconds
B.run 45 seconds @ 90% X 5; rest/walk 90 seconds
C.5 sets
-founder X 25 seconds
-toggle roll X 10
-ring superman X 10 seconds
-thoracic bridge X 10 alt (back and forth w/1 sec hold)
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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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