Wednesday, Dec 14

Warmup:
-Good mornings
-Row
-Roll
-HS Progression Walk in place
-DB Snatches

Strength:
Pick one:
Deadlifts
2×6 @ 75%
2×4 @ 77%, 80%
1×2 @ 85%

Core:
AMRAP(15):
20s HS Hold on Wall
100M Front Rack Walk + OH Walk w/ KB @ 70/53
20 GHD Back Extensions

Dash:
20 min cap(double for partner):
Sled Pull & Push @ 155/105
20 Burpees
Sled Pull & Push
250M Row (Sprint, complete in under 50s/60s or re-do-advanced)
Sled Pull & Push
20 OH Squats @ 135/95
Sled Pull & Push
20 C2B Pull-ups/ Regular Pull-ups
Sled Pull & Push
250M Row (Sprint, complete in under 50s/60s or re-do-advanced)
Sled Pull & Push
20 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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