Fitness
A.15:00 block (barefoot)
-front squats @ 21X1 X 6-8
-pull-up ladder X 3-2-1
-pvc balance 45 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 30 seconds @ 90% X 6; rest/walk 30 seconds
Performance
A1.1-3 KB or DB OH press ladder X 4; rest 45 seconds
A2.weighted pull-up X 2-3 X 4; rest 90 seconds
B.run/row 3:00 @85% X 3; rest 3:00
*choose based on testing bias
**2 KBs/DBs for the press
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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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