Friday, September 16th

Warmup:
3 RDS:
7x Straight Legged Deadlifts w/ PVC
7x Back Thrusters w/ PVC
Front Kick hold (15s)
Back Kick hold (15s)

Strength[10min]:

Front Squats:
4×6, for Speed, starting at 60%

(Partners/Individual divide by 2)
Dash A:
6min:
Find your 3RM Thruster

Dash B:
30-20-10
OH Squats @ 115/75
Ring Dips / Push-ups
Then:
30 Deadlifts @ 225/135
3 Sled Pushes
20 Deadlifts
2 Sled Pushes
10 Deadlifts
1 Sled Push
Then:
400M Run

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