Fitness
A.15:00 Block
-5 high wall ball shots
-5 split squats ea side @ 1011
-5-8 Australian pull-ups
-10 90/90 rotations (alt)
B.row 15 seconds @ 99% X 5; rest/walk 60 seconds (use 5 sec roll in)
C.½ moon X 10 breaths ea
IND w/hands under feet x 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 4-5-6 for 2-3:00
Performance
A.3 rounds for time
run 400 meters
9 burpee box step-ups @ 24/20
12 pull-ups
15 russian swings @ 55/35
B.down dog X 10 breaths
-pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe on back 4-5-6 for 2-3:00
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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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