Fitness
A.EMOM for 10 sets
-odd=10-15 russian swings
-even=20 seconds of push-ups
B.for time
100 jump rope reps
20 NJ burpees
75 jump rope reps
20 wall ball shots @ 20/14
50 jump rope reps
20 cal on AD
Performance
A.wide grip strict pull-up (wider than shoulder width) ladder X 2-3-4 (men) 1-2-3 (women) X 3-4 ladders
B.15:00 block
-front squat @ 32X1 X 5
-1 heavy get-up each side
-elevated child’s pose X 30 seconds
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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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