Fitness
A. 5 sets FAST
5 russian swings @ 55/35
10 burpees
run 200 meters
rest/walk for 4:00 b/t sets
B. trap 3 raise @ 1020 X 8-10 X 2; rest 60 seconds
Performance
2 sets @ 85-90% MPE
2:00
row for meters
rest 2:00
2:00
box jumps @ 24/20 (step down)
rest 2:00
2:00
wall ball shots @ 20/14 in sets of 6-10
rest 2:00
run 2:00
rest 2:00
2:00
burpees (no jump)
rest 2:00
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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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