Fitness
A1.tuck sit X 10-30 seconds X 4; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 4; rest w/20 seconds bad stretch ea side
B.15-12-9-6 for time
-russian swings (mod/heavy)
-pike push-ups
-hollow rocks
Performance
A.deadlift @ 80% X 1 X 6; rest 40-80 seconds b/t reps
B.EMOM for 10 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 650 meters @ 85-90% X 3; rest 3:00 b/t sets
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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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