Fitness
A. back squat X 5 X 3 @ 30X1; rest 2:00
B. weighted pull-ups X 5 X 3; rest 90 seconds (extra weight if over 8 strict pull-ups)
C1. single arm bench press X 5 X 3; rest 0 seconds
C2. hollow plank X 35 seconds X 3; rest 60 seconds
Performance
A. clean X 2 X 8 @ 60% EMOM
B. romanian deadlift @ 1020 X 10 X 3; rest 2:00
C. single arm DB or Kb row X 10 (each side) X 3; rest 90 seconds
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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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