Fitness
A.Max OH med ball throw X 10; rest 10-20 seconds b/t attempts
B.5 rounds for time
6 deadlifts @ 50-60%
10 NJ burpees
40 jump rope reps
C. Z1 for 5:00
Performance
A.30:00 block
-1-3 MUs
-15 hollow rocks
-bad stretch X 20 seconds ea
-run 200 meters @ 85-90%
-7.5.3 pull-up cluster (men) 3.2.1 pull-up cluster (women) kipping ok -5 seconds b/t cluster sets
-30 seconds of DUs
-AB or Row 60 seconds @ 85%
-dorsi stretch X 20 seconds ea
*kip ok on MU if you have a strict one
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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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