Fitness
A. front squat X 5-3-2; rest 2:00
B. split jerk from rack X 3 X 3; rest 90 seconds
C. accumulate 60 seconds in each position of 3-D plank; rest as needed-use rings if possible
Performance
3 sets @ 85-90%--kick (go really fast) the last 45 seconds
run 400 meters
10 burpee box jumps @ 24/20 (step-down)
15 ring rows
20 alternating lunges
15 KB swings @ 55/35
10 TTB
15 thrusters @ 45/25
rest 2:30 b/t sets
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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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