Fitness
A.15-12-9-6 reps for time
-bar dips
-pull-ups
*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end. 4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed
Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed
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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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