15MAR

CHAOS UNDIVIDED W7D2

Warm Up) Assault Bike 5min 70-100cal

A) Incline Bench 4x2 @ RPE 7-8

B) Narrow Grip Bench 3x8

C1) Cable Fly 3x 20
C2) Wall Ball Shots 3x 15
C3) Tricep Extensions 3x 15

D1) Bench Dips 2x 20
D2) Shrugs 2x 20
D3) Oblique Crunches 2x 20 AHAP

Conditioning
Running Intervals: 3:30Hard/1:30 Easy x 6 (one more of these are going to hurt, it’s ok if your pace falls off a bit, just gut it out)