Fitness
A.12 second AB sprint X 5; rest 75-90 seconds
B1.3-D plank (hollow, side, side) X 20 seconds ea X 4; rest w/5 reps of table
B2.50 meter DB or KB OH carry (2 hands) X 4; rest 0
B3.Founder X 20 second X 4; rest w/30 seconds slow bear crawl
Performance
A.5 muscle cleans @ 50-55% (rapid fire) X 5; rest 45 seconds
B.15:00 Block (barefoot)
-deadlift @ X111 X 5
-OA OH press (DB or KB) @ X110 X 5 ea
-6 slow knock knee squats
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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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