Fitness
A1.back squat @ 20X0 X 5-4-3; rest 60 seconds
A2.weighted pull-ups X 3-5 X 3; rest 90 seconds
B1.row 40 seconds @ 99% X 2; rest 3:00
B2.run 200 meters @ 90% X 2; rest/walk 3:00
C1.dumbbell external rotation@ 3010 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0
Performance
Open 11.5
A.AMRAP in 20 minutes
5 power cleans @ 145/100
10 toes-to-bar
15 wall ball shots @ 20/14
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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