Fitness
A.5 sets
-12-15 russian swings
-IND 5 breaths
-10 alternating side layouts from FLR
-child’s pose X 5 breaths
-row 300 meters @ 85-90%
-walk 60 seconds
B.special shoulder #2 X 60 seconds ea
-bad X 10 breaths ea
-standing hamstring stretch X 10 breaths ea
Performance
A.AMRAP in 18:00
-curtis Ps @ 95/65
Begin (clock starts) with a 400 meter run and stop Curtis Ps @ following times to run 400 meters prior to accruing more reps:
5:00
10:00
15:00
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-sphinx X 90s-2:00
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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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