Fitness
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set. The highest out of these 3 is your score.
B.run 1 mile for time
C.dorsi stretch X 10 breaths ea
-single leg seiza X 10 breaths ea
-10-20 sideways rolls
-10-20 rocks
-breathe on back 4-6-7 for 2-3:00
Performance
A.In 12:00, work to a heavy 1 rep front squat @ 20X0
B.15 sets EMOM (rotating-5 sets ea)
1=5-10 hindu push-ups
2=10 russian swings
3=10-15 hollow rocks
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-bretzel X 10 breaths ea
-breathe on back 4-6-7 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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