Fitness
3 sets @ 85%
Row 200 meters
10 wall ball shots
10 burpees
10 box step-ups @ 24/20
10 pull-ups
10 hollow rocks
Run 200 meters
Rest 2:00 b/t sets
Performance
A.work to a heavy 5 rep back squat @ 20X0 in ~10:00
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.10:00 @ Z2
Run 400 meters
12 hollow rocks
Row 300 meters
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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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