Fitness
A.5:00 block
-cossack exploration for 60 seconds
- 10 alternating seated hip internal rotations
B1.D-bell OH press @ X020 X 6-8 X 3; rest 30 seconds
B2.6-8 pull-ups X 3-add weight if over 3; rest 90 seconds
C.row 30 seconds X 5; rest 30 seconds--keep within 5 meters
Performance
A.3 rounds for time
run 400 meters
20 wall ball shots
40 double unders
B.Z1 of choice for 5:00
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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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