Monday, Nov 28

Warmup:
-Row
-Roll
-Wall-Balls
-Ball Bridge
-Shoulder dislocations

Strength:
Shoulder Press
4×3 @ 70, 75, 80, 85%
Then:
2×5 @ 75%

Dash A:
30 Snatches @ 115/75
*5min cap

Dash B:
30-40-50-40-30
Double Unders
+15/10 Ring Dips after each round
*9min cap
*tripe single unders

Dash C:
Every 90s for 5 rounds:
100M Run
ME 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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