Fitness
A.3 rounds for time
row 500 meters
10 DLs @ 55%
10 over the bar burpees
100 meter sandbag run @ 60/45
B.sphinx for 60-90s
-OA lat x 10 breaths ea
-bretzel X 10 breaths ea
-breathe @ 4444 for 3-5:00
Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-double wrist rack X 6 breaths
-6 slow scapular push-ups on p.lettes
-15 hollow rocks
-glute bridge X 5 breaths
-spiderman crawl X 60 seconds
-5 step horse stance x 30 seconds
-pike while holding big toes X 5 breaths
B.90/90 internal rotation X 10 breaths ea
-shoulder sleeper x 10 breaths ea
-breathe on back @ 4444 for 3-5:00
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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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