Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test (A,B,C,D)
E.Mobility
-OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds
Performance
A.AMRAP DUs in one set. You may have 3 attempts. Singles in b/t ok fir those who cannot string DUs together, however set terminates when you miss.
B.AMSAP supinated chin over bar hold
C.5 sets
-3 hang power snatches @ 50-60%
-6 power skips (alt)
-hold down dog for 5 breaths
-run 20 seconds fast
D.mobility (barefoot)
-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)
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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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