Saturday, Dec 10

Warmup:
1min each:
Jump rope
Alternating overhead lunges
Goodmornings
Jump rope
X-ups
Plow + Reach

Strength:
Make-Up Lift
OR
2 Minute stations for 3 rounds:
GHD Sit-ups w/ 15 lb plate
Muscle-ups / Pull-ups
Sled pull + push

Dash:
AMRAP(15min/20min):
Buy-in
(Double for Partner)
30-20-10
Deadlifts @ 185/115
Calorie Row
+4x50M Farmers Carry @ 70/53 lb KB after each round
Remaining time:
Max effort Burpees over Partner/Rower

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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