Friday, Dec 23

Warmup:
-PVC Thruster
-Wall Split
-Shoulder mobility with bands
-Row
-Flamingo w/ overhead hold

Strength:
0-4 rounds:
Every 90s:
5 Front squats, starting at 50%
4-7 rounds:
3 Front Squats
0-10 rounds:
2 Front Squats

Dash:
5 rounds:
Sprint 150M
12 Ring Dips
5 Hang Clean Thrusters @ 115/75

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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