Fitness
A1. 5 strict pull-ups X 4; rest 30s
A2. 5 strict dips X 4; rest 30 seconds
A3. run 200 meters (odd sets) row 200 meters (even sets) X 4; rest 2:00
Performance
A. 1-4 muscle-ups (minimal kip) X 3; rest 90 seconds
B1. run 200 meters X 3; rest 30 seconds
B2. row 200 meters X 3; rest 90 seconds
C. accumulate 35 seconds in ring superman
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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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