Fitness
A.In 10:00, work to a 5 RM front squat.
B.AMRAP of strict pull-ups in 1 set.
Women=supinated
Men=pronated
C.AMRAP in 10:00
10 Nj burpees
15 wall ball shots
30 jump rope reps
Performance
A.max single leg triple jump (ea side)
B.In 10:00, work to a heavy (not max) 3 rep back squat @ 20X0
C.6:00 @ 90%
10 pull-ups
10 DLs @ 115/75
10 burpees over the bar
rest 3:00
6:00 @ 90%
1-3 MUs
12 wall ball shots
24 DUs
*NO MU=3 strict pull-ups/3 strict dips
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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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