Fitness
A.21-15-9 for time
wall ball shots
knees-to-elbows
*perform a 100 meter sandbag run @ 60-45 after each complete set of knees-to-elbows. Tester ends with 3rd sandbag carry.
B.90/90 external rotation X 10 breaths ea
-table X 5 breaths
-OA lat stretch X 10 breaths ea
-table X 5 breaths
C.breathe on back 3-12-6 for 3:00
Performance
A.20 seconds of DUs X 5; rest 60 seconds
B.6 sets
-power clean and jerk @ 60-65% X 2-drop all
-360 jump over hurdle from prone X 3
-1 supinated pull-up w/10-15 second hold @ top and 10-15 second hold @ ½
-run 100 meters fast (not sprint)
-walk back
C.dorsi X 10 breaths
-single leg seiza 5 breaths ea
-pvc balance X 60-90 s
-sphinx X 60-90s
D.breathe on back 3-12-6 for 3:00
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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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