Fitness
A.Front squat @ 20X0 X 3 X 3; rest 90s-2:00-more weight than last week
B.Accumulate 16 strict pull-ups @ BW-60# over
*14:00 time cap
*no Pull-ups =9 eccentrics
C.for 10-15:00 @ Z2
-duck walk 1 length
-row 60 seconds
-30 seconds arched plank
-run or AD 60 seconds
Performance
A.5 rebound broad jumps X 3; rest 30 seconds
B.5 rebound vertical jumps to touch (ea) X 3; rest 30 seconds
C.EMOM for 7 sets (stay aerobic)
Rotate through the following:
-1 T-get-up ea side
-10 second L/V sit
-run or row 30 seconds
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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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