Fitness
A. In 8:00 or less,work to a 1RM overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ X010 @ 85% of part ‘a’ weight.
C.@ Z1
row 800 meters
hollow plank X 30 seconds
10 hindu push-ups
active hang 30 seconds
ring FLR 30 seconds
crab crawl 1 lap
run 800 meters
*compare to 11.14.14
Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1. HSPU (strict-belly towards wall) X 3-6 X 3; rest 30 seconds
B2.front lever variation X 8 seconds X 3; rest 15 seconds
B3.straddle PNF X 30 seconds X 3; rest 60 seconds
*compare to 11.14.1
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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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