Part 1 (12 minutes – 2 heats)

“Lurong 2 Benchmark”

100 Kettlebell swings
100 Burpees

Level 3 – 53/35
Level 2 – 35/26
Level 1 – 26/18

Break up the workload however you want

Part 2. (remaining time)

Bench Press 5 5 5

Use your new 1 rep max

Other News

Start Monday November 4th 2013

Noon All Levels Class at Swarm!