Fitness
A.work to a heavy 5 rep back squat @ 21X1 in 12:00.
B.AMRAP in 12:00
-run 200 meters
-6 pull-ups
-9 NJ burpees
-12 russian swings
C.Z1 for 3-5:00
Performance
A1. 2 broad jumps @ 80-85% effort X 5; rest w/14 steps slow bear crawl
B.row 25 seconds @ 90% X 6; rest 90 seconds
C1. ring superman X 10 seconds X 3; rest 0
C2.side plank X 20 seconds ea X 3; rest w/10 slow quadruped rocks
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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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