Fitness
A. back squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 2:00
C1. 6-10 seconds of L-sit X 3; rest 20 seconds
C2. 20-30 seconds of hollow plank X 3; rest 60 seconds
Performance
A. In 10 minutes, work up to a heavy hang clean and jerk.
B. EMOM for 12 sets
odd sets=1-7 strict ring dips
even sets=1-5 strict toes-to-bar
C. accumulate 60 seconds in each position of 3-D plank (hollow, side, other side)
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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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