Have you signed up for the Lurong challenge yet? Join your fellow LCFers participating in the 5-week challenge combining fitness, nutrition, and lifestyle! 

A. 30 seconds work / 30 seconds rest – 8 minutes
– KB Swings (russian) (53,35)
– Hollow Rocks
* switch each round (4 rounds of each)
B. 5 rounds (15 minute cap)
– 21 double unders
– 15 medball cleans (20,14)
– 9 lunges