Station 1- Back squat x 6 reps @ 30X1
Station 2- Strict supinated-grip pull-ups x 6 reps @ 21X0 (add weight if possible)
B. Lurong Living Challenge Week 4 workout
TBA at the gym
Station 1- RFESS x 8-10 reps each leg
Station 2- Strict ring dips x 6-8 reps
B. In Teams of 2, with both partners working at the same time, complete as many rounds and reps as possible in 20 minutes of:
5 Rope lowers
10 Thrusters (115/75)
*Run 300 meters
One partner starts on rope lowers, the other starts on thrusters. Each partner must complete a set of rope lowers and a set of thrusters before moving on to the run.
*Partners perform the run together as a team.