for time...
run 400m
1 55lb dumbbell swing
1 burpee
2 55lb dumbbell swings
2 burpees
...all the way up to 11 of each
run 400m
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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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