Fitness
A.6 sets
-2 OH med ball throws
-2 forward shoulder rolls from seiza ea side
-side plank X 4 breaths ea side
-founder X 5 breaths
-spiderman crawl X 10 steps
B.run 2:00 @ 85% X 3; rest/walk 2:00
C.PVC balance for 90 seconds
-single leg seiza X 5 breaths ea
-bretzel X 10 breaths ea
Performance
A.10 rounds for time
3 pull-ups
5 thrusters @ 65/35
7 burpees
B.OA lat X 10 breaths ea
bad X 10 breaths ea
special shoulder #1 X 10 breaths ea
*kipping or strict pull-ups ok
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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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