Fitness
2 sets @ 80%
row 500 meters OR run 400 meters
10 wall ball shots @ 20/14
16 box step-ups @ 24/20
22 butterfly HTF sit-ups
16 hindu push-ups
10 ring rows or pull-ups
1 lap crab crawl
60 seconds of double unders
10 strict toes-to-bar
rest ½ work time b/t sets
* row 1 set and run the other
Performance
AMRAP in 10:00 @ 80%
Row 600/500
5 burpee pull-ups
60 running man jump rope reps
1 lap bear crawl
10 toes-to-bar
20 walking lunge steps
20 HTF sit-ups(butterfly)
Rest 5:00
For completion @ 80%
Run 1,000 meters
100 meter farmer's carry @ 55/35
15 ring rows
20 box step-ups @ 24/20
14 alternating sideways apes
Row 300/200
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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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