Fitness
A.for time
50 cal AD
40 push-ups
30 jumping lunges
20 DLs @ ~40% max
50 cal row
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 25 seconds X 2; rest 25 seconds
Performance
A.12:00 block
-high hang clean @ 60% X 3 (drop all)
-rib pull X 15 seconds ea side
B.@ Z2 for 20 minutes
Run 400 meters
10 low gait PVC pass throughs
Duck walk 20 steps
Row 300 meters
50 meter suitcase carry (moderate-switch ½ way)
25 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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