Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 10 seconds
A2.split squats ( add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.@ Z2 for 20:00
Run 2:00
25 seconds hollow plank
10 scap push-ups
5 swans
25 seconds arched plank
Row 2:00
Performance
A.8:00 @ 85%
2 wall walks
10 deadlifts @ 135/95
20 alt lunges (step backwards in place-don’t walk)
Run 200 meters
Rest 4:00
8:00 @ 85%
100 meter sandbag carry @ 60/45
25 double unders
10 knees-to-elbows
10/5 bar dips
Rest 4:00
@ 85%
Row 650 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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