Fitness
A.work up to a 3RM front squat @ 20X0-use 5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 1 mile for time
E.cuban rotations @ 4020 X 10 X 2; rest as needed
Performance
A.for time
row 40 cals
40 wall ball shots @ 20/14
40 burpees
40 box step-ups @ 24/20
40 double unders
B. cuban rotations @ 4020 X 8 X 2; rest as needed
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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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