Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 3-5-7 for 2-3:00
Performance
A.5 sets
-snatch X 3 (drop all-start @~70%)
-elevated child’s pose X 5 breaths + 60 seconds rest
B.4 sets
-hang power clean and jerk @ 60% X 2
-split squat @ 2011 X 5 ea
-90/90 rotations X 10 (alt)
C.pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe @ 3-5-7 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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