Friday, Nov 18

Warmup:10-8-6-4-2

Oh squats

Row for calories
Oh squats (15min):

Find your 4RM at 50%, 60%, 70%, 75%, 80%
Dash: 

0-4min:

500M row

Max effort squat cleans @ 135/95

4-8min:

500M row

Max effort jumping pull-ups or muscle ups

8-12min:

500M row

Max effort burpees 

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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