Fitness
3 sets @ 85%
row 400 meters
15 push-ups
50 jump rope reps
5 pull-ups
10 sprawl kick throughs
10 reverse alt lunges
run 400 meters
rest 4:00 b/t sets
Performance
A.14 strict MUs in 12:00 or fewer
B.3-1 belly to wall HSPU ladder X 3-5 ladders; rest as needed (10 minute time cap)
C1.run 45 seconds @ 85% X 4; rest 15 seconds
C2.bar dips X 5-15 X 4; rest 15 seconds
C3.pull-ups X 5-15 X 4; rest 60 seconds
* goal on dips/pull-ups is no failure and same number each set
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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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