Fitness
A.21-15-9 for time
wall ball shots @20/14
burpees
ring rows
B.tucked hollow plank X 30-45 seconds X 3; rest as needed
Performance
A.20:00 Gymnastic Circuit
-1-3 MUs
-15 hollow rocks
-planche lean X 20 seconds
-10 alternating cossack squats
-straddle leg circles X 10 ea
-loaded shoulder flexion X 20 seconds
B.@ 85% for 8:00
row 18 cals
15 wall ball shots
12 TTB
9 burpees
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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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