Fitness
All Barefoot
A.4 sets
-jump rope 60 seconds
-PVC balance X 30 seconds
B.5 sets
-split squat @ 30X0 X 5 ea
-1 get-up ea side
-10-30 second supinated chin over bar hold
-elevated child’s pose X 5 breaths
C.dorsi stretch X 10 breaths each
-single leg seiza X 5 breaths ea
Performance
A.6 sets
-deadlift @ x1drop
-belly-to-wall HS hold X 15 seconds
-walk 60 seconds
*1st DL set @ ~ 75% and increase as desired. Do not max.
B.3 sets
-8 dive bomber push-ups
-duck walk X 30 seconds
-4 dive bomber push-ups
-row 600 meters @ 85%
-walk 60-90 seconds
C.sphinx X 90s-2:00
-cat cow X 10 (relaxed)
-windshield wipers X 20 (alt)
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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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