The deadline for the 4th workout of the Lurong challenge is approaching quickly! Everyone participating in the Lurong Challenge must do their workout #4 today and have it submitted before midnight tonight! We are currently are 2nd in the world in the challenge and want to keep up the good work, so please make sure to complete your workout today! If you haven’t completed the workout please inform your class instructor and they will allow you to complete it during class.
If you have any questions about the Lurong challenge or workout #4 please contact [email protected]
GROUP CLASS WORKOUT
Warm Up:
20 air squats, 10 burpees, 20PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings
Strength:
6×4 Push Press Increase in weight 90 secs
Metcon:
Dynamic
3 RFT:
5 Cleans @155/105*
10 Lateral Burpees
15 Cals Alt.
20 Pull Ups
*Coach permission required
Foundational
3 Rounds
12 KB High Pulls
10 Burpees
12 Cals Alt.
20 RingRows
Mobility:
Pre – Lat smash on foam roller
Post – Calf smash on roller
COMPETITORS CLASS WORKOUT
Warm Up:
20 air squats, 10 burpees, 20PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings
Strength:
Find 1RM Deadlift
Metcon:
For time:
10 S2OH @ 155/105
20 Burpees
15 Clean and Jerks @155/105
20 Front Squats @ 155/105
Mobility:
Super Friend Quad Smash