Fitness
A.3 rounds for total time
15 cals on AB
15 D-bell thrusters @ 25/15
15 ring rows
run 400 meters
rest 3:00 b/t rounds-score is total work time
B.90/90 external rotation X 10 breaths ea
-bretzel x 10 breaths ea
-OA lat X 10 breaths ea
-breathe on back for 4484 for 3-5:00
Performance
A.30:00 block (barefoot)
-5-10 strict TTB
-elevated child’s pose (prayer position)
-5 p.lette kick throughs
-duck walk 20 steps
-pike stretch holding big toes X 6 breaths
-ring superman X 10 seconds
-elevated glute bridge X 6 breaths
B.IND w/finger under feet X 10 breaths
-table X 5 breaths X 2
-breathe on back for 4484 for 3-5:00
* Raise feet 6-15 inches for elevated glute bridge (use small box, plates, benches, etc.).
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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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