Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time
Performance
A. Work to a 1RM back squat @ 30X0
B. work to a 1RM overhead press
rest ~5:00
C. AMRAP OHP @ 85% of ‘b’
D. row 2,000 meters for time
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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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