Fitness
A1. ring push-ups X 5-7 X 5; rest 30 seconds
A2. 6 pistols (alternating--3 each side) X 5; rest 30 seconds
A3. run 400 meters odd sets(1,3 and 5) row 90
seconds for meters even sets (2 and 4)
Performance
A1. run 200 meters @ 85% X 3; rest 0 seconds
A2. 10 burpee box jumps @ 24/20 (step down) X 3; rest 0 seconds
A3. clean X 1.1.1.1.1 X 3; rest 2:00
B. L-sit X 3 hard attempts; 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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