Monday, August 22

Warmup:
EMOM(7):
Ring Chest Flys
Bear Walk
Jump Rope
Roll
Shoulder Dislocations

Strength:
5×3 @ 80-85%
Front Press

Dash A:
21-15-9
Hang Snatches @ 95/65
+400M Run
*Complete in 15min or less and continue to B.
*If completed within 15-20min, take 3 minute rest and do Dash C
*If not completed within 20 minutes, this is your only workout.

+5min rest

Dash B:
AMRAP(5):
8 Deadlifts @ 95/65
8 Ring Dips / Push-ups
+1min rest

Dash C:
AMRAP(3)
Max Burpees over Bar

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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