Monday, Nov 21

Warmup:
-Row
-Roll
-Med Ball Power Clean + Press
-Bridges on Wall
-Karaoke

Strength:
15min:
Bench Press
2-2-1-1 @ 80, 85, 95, 100%
Then:
Max reps with remaining time at 70%

Dash A:
10-8-6-4-2
Hang Clean + Push Press @ 95/65
1-2-3-4-5
Rope Climbs OR Sled Pull + Push @ 95/65

*10min cap

+3min rest

Dash B:
2min: Hang on Pull-up Bar Hold / Hold on Barbell
2min: Max Overhead hold

+3min rest

Dash C:
100 Double Unders / 200 Singles
Max effort HSPU / HRPU
*5min cap

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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