Fitness
A.15:00 block (barefoot)
-front squats @ 31X1 X 8-10
-pull-up ladder X 3-2-1
-thoracic bridge X 15 seconds ea
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 200 meters X 4; rest 60 seconds
C.PVC stand X 2-3:00
Performance
A.for time
60 cal row
50 DUs
40 NJ burpees
30 box step-ups @ 24/20
20 russian swings @ 70/55
Run 400 meters
B.Z1 for 5:00
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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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