Friday

Battleground, Norwalk – Level 1

Please check out the details of the Lurong Living Challenge online and sign up under the gym. We will be having a series of seminars on Saturday, May 13th to help you get ready for the challenge. We will have open gym from 8:30am -10:00am this Saturday at Norwalk followed by a class at 10.

Weightlifting

Front Squat (3×10 with a pause )

Dumbbell/KB Jumps (5×3)

Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.

L-Sit (Accumulate 2:00 of L-Sit/L-hang)

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

5 Deadlifts/5 Bar Facing Burpees

Pick a weight that you can do for 20 rounds.

Endurance

Metcon (Distance)

30 Min of Rowing/Biking/Running or combination of these.

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