Part 1.  (15 minutes)

Shoulder Press  5 5 5

Use the heaviest weight for each set.

(A) 4th set.  Max rep

Part 2. (5 minutes)

Bent Over Barbell Row

3 sets of Max Reps.

Rest 1 minute between set.

(A) 135/95  (I)  95/65  (B)  65/45

Part 3. ( 15 minutes)

5 rounds for time of:
10 Power Cleans
15 Wall Balls

(A) 135/95, 20/14   (I) 95/65  20/14  (B) 65/45  14/10

FYI, there will be painting going during the afternoon classes.

Did you know there is a cookout on SundayOct 6th at 3:00pm.? Let us know if you are coming. If you are on facebook there is an event about it on the swarm fan page.

Lurong Challenge start date is the 16th, Sign-up!