Daniel Kang, decendent of Lu Kang
Objective: Work capacity - EIT
Warmup: 3rds
1/2 BBC
10x RRR
10x dislocates
10x hip swivel
Training:
1) 4rds maximum intensity - add total time if desired
8x Clean and Jerk (difficult but doable unbroken)
400m run
50m waiter walk with #50 dumbell
60 sec rest
2) 10, 9, 8......1
pullups - dips - a2b
3) 10, 9, 8......1
goblet squat #50 - SL dead #50 - floor wipers
