Monday, July 11

Warmup:
3 rounds of:
5 Deadlifts @ 65/45
5 Hang Cleans
5 Shoulder to Overhead
Bear Walk
Crab Walk

Mobility:
Prayer on wall
Overhead Ball Extensions

Strength:

3-3-2-2-1-1
Front Press, start at 80%

Dash A(0-8):

20-15-10
Hang Cleans @ 95/65
Push Press

Dash B(10-20):
EMOM(10):
100M Run (to hydrant)

Dash C(25-30):
AMRAP:
1 Thruster
1 Burpee
*+1 rep after each round

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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