Wed, Nov 23

Warmup:
5min:
Bear Crawl + Crab Walk
10s Front Kick Hold (alternate)
15s Bridge
20 Mountain Climbers

Mobility:
Ball releases on upperback + hamstrings

Core/technique:

AMRAP(20):
20 KB Swings @ 70/53
20 One Leg Straight Leg Deadlifts w/ KB @ 70/53
4 Strict Muscle-ups / 8 Strict Chest to Bar Pull-ups
OR
6×4 Deficit Deadlifts @ 75%

Dash:
5 rounds:
5 Toes to bar
10 Push-ups
15 Air squats
20c Row
25 Sit-ups

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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