Fitness
A.5 sets @ 80%
-run or row 200 meters
-10 D-bell thrusters @ mod weight
-60 seconds of jump rope
-10 hollow rocks
rest 2:00 b/t sets
*Student chooses run or row. Mix and match ok.
B.mobility
-bad X 60 seconds ea
-bretzel X 60 seconds ea
-elevated child’s pose X 30 seconds
Performance
A.for time
10 power snatches @ 60%
row 500 meters
6 power snatches @ 60%
50 wall ball shots @ 20/14
4 power snatches @ 60%
50 NJ burpees
run 400 meters
B.Mobility
-special shoulder #2 X 60 seconds ea
-sphinx X 60 seconds
-windshield wipers X 10-20
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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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