November 05, 2013
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Compass – Ladies Only
Make time for it and bring a friend!
It’s a great opportunity for community, fitness and fun!
If your friends have used up their free week trial, “Drop Ins” for this class are only $5
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Lurong WOD 2- The LuRong Living Original Remix (Time)
100 Burpees
100 Kettlebell Swings (53/35 lbs)
(12 minute time cap)
Athletes can break up the exercises and REPS in any order they choose.
NEW Order arriving this week, Get yours while it last!
