Fitness
A. weighted pull-ups X 3 X 4; rest 90 seconds
B1. barbell bent-over row @ 1010 X 5 X 3; rest 30 seconds
B2. waiter’s carry w/ KB or DB for 50 meters right and 50 meters left X 3; rest 2:00
Performance
A. clean X 1.1.1 X 3; rest 2:00 start @ 70%--10 seconds b/t clusters
B. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds
C. for 10:00 @ Z1
run 200 meters
20 seconds belly-to-wall handstand practice
20 seconds side plank (each side)
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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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