Fitness
A.21-15-9 for time
row (cals)
NJ burpees
ring rows
russian swings @ 55/35
B.mobility
-OA lat stretch X 30 seconds ea
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea
Performance
A.2 halting cleans @ high hang 55-60% X 5; rest 60 seconds
B.3 sets @ 85%
AB or run 90 seconds
30 DUs
20 NJ burpees
15 wall ball shots @ 20/14
10/6 pull-ups
B. mobility
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea
-90/90 external rotation X 60 seconds ea
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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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