Wednesday, Dec 21

Warmup:
EMOM(7):
Roll
Rope Slams
Plow + Reach
Med Ball Power Cleans
Superman Holds

Strength:
Deadlifts
4×4 @ 77, 80, 82, 85%
OR
AMRAP(15):
8 Goodmornings @ 30% Back Squat
25 GHD Sit-ups
Max Chin-ups

Dash(Partner/Individual in half):
0-10min:
1200M Row
40 T2B
40 HSPU
Max effort pistol squats
10-18min:
800M Row
8 Sled Pull & Push @ 135/95
Max effort KB Snatches @ 53/35
18-24min:
400M Row
Max Effort Synchronized Burpees

*Score is total amount of reps

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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