Fitness
A. front squat @ 30X1 X 6 X 3; rest 2:00
B1. one arm row @ 1010 w/db or Kb X 6-8 (each side)X 3; rest 30 s
B2. hollow plank X 35 seconds X 3; rest 90 seconds
Performance
A. hang clean and jerk @ 62% X 2 X 7; rest as needed
B1. romanian dl @ 1010 X 6 X 3-moderate; rest 30s
B2. one arm db/kb row @ 1010 X 6-8 X 3; rest 90 seconds
C. run/row/crawl 10-15 mins @ Z1
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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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