Saturday, September 20th

Push Up: 3 every :15 for 16 Intervals
REST 1 Minute
Box Jump (Step Down) every :15 for 16 Intervals (30″/24″)

LURONG Capacity Test
(if doing lurong challenge, modify to the appropriate level – 1, 2, or 3)
4 min Cal Row
1 min Rest
3 min Chest to Bar pull-ups
1 min Rest
2 min Back Squat (165/135)
1 min Rest
1 min Shoulder to Overhead (115/95)