Monday, Nov 14

Warmup:
Bear Crawl in Place
Jump Rope
HS Ab Crunch On Wall / Pike Push-up Arm Up, Opposite Leg Up Hold
Ball Bridge
Roll

Strength(15min):
4×3 Bench Press @ 70,80,85,90%
Then:
2×8 @ 70/75%

Dash A(0-8):
EMOM(8):
3 Shoulder to Overhead @ 175/115 95/65
+8 Squat Jumps (No weight, from power position jump as high as you can)

Dash B(11-21):
20-10-5
Power Cleans @ 175/115 95/65
3-2-1 HS Walk / 6-4-2 Bear Crawl Walk

Dash C(23-31):
800M Run
40 Wall Balls

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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