Fitness
A1.back squat @ 32X1 X 5 X 3; rest 30 seconds
A2.box step-ups (w/d-bells) X 5 ea X 3; rest 90 seconds
*explode up and control down on step-ups--do not alternate
B.12 minutes @ Z2
Row 300 meters
6 hollow rocks
Run 200 meters
15 seconds arched plank
Performance
A.10:00 @ 85%
Row 250 meters
10 hindu push-ups
5 tuck jumps over hurdles
6 controlled cossack squats (alt)
Rest 5:00
10:00 @ 85%
Run 200 meters
1-2 strict MUs
1 moderate T-get up each side
10 hollow rocks
10 seconds arched plank
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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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