Fitness
A.3 sets
15 hindu push-ups
row 200 meters @ 85-90%
rest 60 seconds b/t sets and after 3rd
B.3 sets
15 russian swings @ mod/heavy
run 400 meters @ 85-90%
rest 90 seconds b/t sets
C.Z1 for 5:00
Performance
A1.back squat @ 20X0 X 3-5 X 3; rest 30 seconds
A2.pronated ring rows @ X120 X 6-8 X 3; rest 2:00
B.for time
60 cal row
40 wall ball shots
20 power cleans @ 95/65
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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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