Fitness
A.15:00 Block
-10 russian swings
-1-3 dive bomber push-up ladder
-bad stretch X 15 seconds ea
B.row and/or AD 20 seconds @ 90% X 7; rest 60 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-lunge with rotation X 15 seconds ea
B.15:00 block
-run/row/AD 2:00 @ Z2-Z3
-5 DB bent over rows @ 20X0
-15 second side plank ea side
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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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