Fitness
A.5 sets-do not rush-barefoot
-10 walking lunge steps
-3-5 bar dips
-5 hanging knee raises (passive shoulders)
-60 seconds of Spiderman crawl
-bad X 20 seconds ea
B.mobility
-DB ext rotations @ 3020 X 5 ea X 2
-special shoulder #2 X 30 seconds ea
-seated pike X 60 seconds ea
*Load lunges w/ a DB in ea hand by the side if possible.
**Over 10 bar dips = add weight
Performance
A.30:00 Block
-tuck front lever X 15-17 seconds
-back squat @ 20X0 X 2
-5 P.lette kick throughs
-3-5 wide grip, strict pull-ups
-OA lat stretch X 20 second ea
-6-10 slow dive bomber push-ups
B.mobility
-cuban rotations @ 4020 X 8 X 2
-floor german hang X 30 seconds
-90/90 internal rotation X 60 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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