Fitness
A1. 6-8 pistols (alternating) X 5; rest 30 seconds
A2. Run 200M X 5 (interval 3 is the hammer); rest 60 seconds
B. Ring superman X 5 hard efforts (6-8 seconds each); rest as needed
Performance
For time
Row 500 meters
50 wall ball shots @ 20/14
50 double unders
50 burpees
Run 400 meters
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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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