Fitness
A.for 15:00
-OA DB clean and press ladders X 1-2-3; rest as needed
*Perform loaded shoulder flexion for 20 seconds after each completed ladder
B.row and/or AD 15 seconds @ 90% X 9; rest 45 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-5 belly-to-wall HSPUs
-90/90 rotation X 4 alt
B.15:00 block
-run/row/AD 90 seconds @ Z2
-10 hollow rocks
-10-15 second hold @ top of ring row position
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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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