Monday, Dec 5

Warmup:
1min each:
Jump rope
Push-up to Crab Walk position
Burpee no p/u
Jump rope
Wrist Stretches
Shoulder dislocations

Strength:
Bench Press
2×6 @ 75%
2×4 @ 80%
2×2 @ 85%

Dash A(0-7min):
3 rounds:
15 Wall Balls
12 HSPU/Pike Push-ups
9 Hang Cleans @ 115/75

Dash B(10-18min)
2min of rope climbs / strict pull-ups
2min of burpees over bar
2min of sumo deadlift high pulls @ 115/75
2min of burpees over bar

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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