Wednesday, July 13

Warmup:
EMOM(7):

-Ring rows

-Good mornings

-Row

-Superman-Vsit

-HSPU walks
Pull and Core strength:

100 pull-ups 

100 GHD sit-ups

*perform with a medicine ball if possible
Then:
Dash:

3 rounds:

20 calorie row

12 HSPU / HRPU

6 muscle ups / ring dips

30s rest after each round. 

After 3rd round, take 2min rest. 

3 rounds of:

15 calorie row

9 HSPU

4 muscle ups 

30s rest after each round. 

After 3rd round, take 2min rest. 

3 rounds of:

10 calorie row

6 HSPU

2 muscle ups. 

30s rest after each round. 
Note lap times. 

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
Bookmark the permalink.

Comments are closed