Fitness
2 sets @ 80%
row 800/700
20 burpees (no jump)
30 step-ups @ 20in
120 single jump rope reps
15 ring rows
15 wall ball shots @ 20/14
bear crawl 1 lap
rest 4:30-change order second set
Performance
A. snatch @ 65% X 1.1.1 X 5; rest 60 seconds
B1. max vertical jump w/ 360 degree turn X 4 (alternating) X 4; rest 60 seconds
B2. belly-to-wall handstand holds X 45 seconds X 4; rest 60 seconds
B3. tuck front lever X 5-7 seconds X 4; rest 60 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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