Fitness
A.2 sets @ 85%
Run 400/row 500
20 sprawls
50 jump rope reps
15 russian swings @ 55/35
10 wall ball shots
10 V-ups
10 ring rows
Rest 4:00 b/t sets
*run 1 time, row 1 time
B.arch plank reps @ 1211 w/pvc X 10 X 2; rest as needed
Performance
A.for time
21-18-15-12-9
Russian swings @ 55/35
NJ burpees
Box jumps @ 24/20
*step-ups are acceptable if desired
B.6 sets EMOM
odd=hollow plank X 25 seconds
even=arched plank 25 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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