Fitness
A. In 12:00, work up to a heavy 5 rep floor press.
B1. Ring pull-ups X 5-10 X 5; rest 30 seconds
B2. Hollow rocks X 10-15 X 5; rest 90 seconds
Performance
A. In 12 minutes, work up to a moderately heavy hang snatch.
B1. 6-8 pistols w/1 sec hold @ bottom X 5; rest 30 seconds
B2.5-10 ring dips (strict) X 5; rest 90 seconds
C. accumulate 120 seconds in front plank
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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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