Fitness
A.6 sets
-run 100 meters @ 90%
-10-20 second tuck sit
-side plank X 20 seconds ea
-AB 15 seconds @ 85-90%
-6 knees-to-elbows
-crab/bear crawl for 60 seconds (back and forth)
-walk 30 seconds
B.dorsi X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 for 3-5:00
Performance
A.4 rounds for time
run 400 meters
5 wall walks
6 sandbag get-ups @ 60/45
B.foot on rig X 10 breaths ea
-special shoulder #2 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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