Fitness
A. back squat @ 20X0 X 5-6 X 4; rest 2:00
B1. weighted pull-ups X 5-6 X 4; rest 30 seconds
B2. hollow rocks X 10 X 4; rest 90 seconds
Performance
A. clean @ 65% X 1 X 8; rest as needed
B. deadlift @ X130 X 6-8 X 3; rest 2:00
C. archer ring rows X 6-8 (alternating) X 4; rest 90 seconds
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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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