Fitness
A.15:00 block
-Russian swings X 10 X 2; short rest b/t sets
-ring push-ups X 3-4-5
-pec PNF/bad stretch 15 seconds (alternate)
B.run 15 seconds @ 90% X 5; rest 45 seconds
Performance
A.strict HSPU ladders X 1-2-3 X 3; rest as needed
B.strict pull-up ladders X 1-2-3 X 3-4; rest as needed-must pause for 2 seconds @ bottom of each rep
C.Z2 for 15:00
row and/or run
*Stop and perform 5 pronated ring rows every 4:00.
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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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