Fitness
A1.deadlift @ X020 X 10 X 3; rest 30 seconds-reset ea rep
A2.OA KB/DB OH press @ X020 X 6-8 ea X 3; rest 0
A3.foot on rig X 20 seconds ea X 3; rest 60 seconds
B.run 100 meters X 5; rest 30 seconds--keep times within 1 second (no a sprint)
Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C.work to a 1RM close grip bench press @ 20X0
D. 2 sets @ Z1
AD 60 seconds
run 2:00
row 2:00
15 hollow rocks
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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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