Fitness
A.tuck sit X 10-25 seconds X 3; rest 60 seconds w/jefferson hang X 20 seconds
B.hanging knee raises X 5-10 X 3; rest w/bad stretch X 20 seconds ea
C.AMRAP in 10:00
row 500 meters (once-buy in)
then, w/time remaining…
5 push-ups
5 hollow rocks
Performance
A.deadlift @ 65% X 1 X 12; rest 10-30 seconds b/t reps
B.20:00 block
-¼ max reps of strict pull-ups
-max reps push-ups in 30 seconds
-run 2:00 @ 85%
-bad stretch X 30 seconds ea
-dorsi stretch X 20 seconds ea
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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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