Monday, Dec 19

Warmup:
Row for calories
Roll
Suspended Flys
Shoulder mobility on band
High ring rows

Strength(20min):
4×4 Bench Press @ 77, 80, 80, 85%
Accessories:
Weighted Dips/Strict Ring Dips:
4×8

Dash A:
0-12min:
AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
12 Deadlifts @ 155/105
9 Hang Cleans
6 Shoulder to Overhead

Dash B(15-25min):
400M Row
50 Double Unders / 100 Single Unders
10 Muscle-ups / 25 Burpees
2min Rest. Repeat.

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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