Fitness
A.3 sets @ 80%
-AB .4 miles
-10 DB snatches (alt)
-10 NJ burpees
-5/3 strict pull-ups
-50 meter goblet carry
-row 300 meters
rest 3:00 b/t sets
B.floor German hang X 6 breaths
-bretzel X 10 breaths ea
-sphinx X 10 breaths
Coach Note: Goblet carry=carry 1 KB by the horns, close to chest , w/elbows generally down for 50 meters. Challenges anterior midline and breathing.
Performance
A.7 sets EMOM
-20 seconds of DU
B.25:00 Block
-chin over bar hold (supinated) for 10-20 seconds
-3 windmills ea side
-12 hollow rocks
-founder X 5 breaths
-special shoulder #1 X 5 breaths ea
-run or AB 60 seconds @ Z2
C.cuban rotations @ 4020 X 8 X 2
-dorsi X 60 seconds ea
-table X 5 breaths X 2
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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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