23MAR

CHAOS UNDIVIDED W8D3

Warm Up) METCON 4 Rounds: 200m Run + 30x SL Broad Jump/leg + 15x Leg Raise

A) Sumo DL 4x2 @ RPE 7-8

B) Rack Pull 3x8

C1) Weighted Step Up 3x 15
C2) Farmer Carry 3x 100m AHAP
C3) Leg Raise 3x20

D1) Standing Calf Raise 2x 20
D2) Side Plank Reach Through 2x 20/side
D3) Wall Sit 2x Max

Conditioning: Pool Day
200m Warm Up
100 Hard, :15 Rest, 2x200 Hard, :30 rest, 3x300 Hard, :30 rest, 10x 50 Sprint, :10 rest
3x 3min Treading Water (at second use only one hand, and third iteration no hands)