Saturday, Oct 15

Warmup:
EMOM(7):
-PVC Thrusters
-Roll
-Ball overhead extension
-Jump Rope
-100M Run

Strength:
Make-up Lift
OR
7×5 Bent-over row

Dash A:
3 rounds of:
12 Unbroken Thrusters @ 115/75 75/55
400M Run
*20min cap

Dash B:
30s each:
Clean and Jerks @ 115/75 75/55
(3 rounds each)
30s each:
Burpees over Bar
(3 rounds each)

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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