Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed
Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; 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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