Fitness
A1. 5 swans X 4; rest 30 seconds
A2. L-sit X 10 seconds X 4; rest 90 seconds
B. row and/or AD 15 seconds ALL OUT (5 second roll in) X 5; rest 2:00 (accumulate 15 seconds in side plank during each rest period)
Performance
A. 21-15-9 reps for time
russian swings @ 70/55
ring dips
strict pull-ups
B. accumulate 100 seconds in hollow 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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