Back Squat 3-3-3-3-3 Build to a 3 rep max Then; Tabata Mash-Up of: Air squats Pullups THE 2012 LURONG PALEO CHALLENGE STARTS TODAY! Starting today, we will be participating in the Nation-wide, Paleo Challenge. Please review all the rules and follow the guidelines. We are all in this together and we each will play a key role in everyone’s success! Through out the week, we will take your measurements and answer any questions that may arise. This challenge is more than just about body-composition change, it’s about improving your performance / fitness as well. The Lurong Team has designed “Benchmark Workouts” that we will perform this week and then again at the end of the challenge to measure the impact that “Paleo” has on our performance. The “Benchmark Workouts” are: “Randy” 75 Power Snatches For Time! Men’s Rx- 75lbs Men’sScaled- 45lbs Women’s Rx- 55lbs Women’s Scaled- 30lbs “Christine” Complete 3 Rounds for time of: 500m Row 12 Deadlifts 21 Box Jumps Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16” Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20” Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12” “Lurong Living Original” Complete 5 Rounds for time of: 20 Burpees 20 KB Swings Men’s Rx – 20 Burpees and 20 KB Swings at 53 lbs Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lbs Women’s Rx – 20 Burpees and 20 KB Swings at 35 lbs Women’s Scaled – 20 Burpees and 20 KB Swings at 25 lbs All participants need to have these workouts scored and judged. We will have these workouts scheduled to help get this accomplished. We are looking forward to being apart of the 2012 LURONG PALEO CHALLENGE! We are all in this together and we would suggest using all the tools that LURONG has given us to utilize. I would also like to see each of you sharing your experience and supporting each other through our facebook page. Below is a link to a website that I’ve personally found to be EXTREMELY helpful. You will find plenty of nutritious and tasty recipe’s that can help make the transition to the “Paleo” method of eating much easier and fun! www.paleotable.com