Hell Week Day 3

AM: Swim

200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared (1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.

Total 1350m plus the wall kicks.

PM: WORKOUT

8X220 M RUN SPRINT INTERVALS 2:00 INTERVAL. THE INTERVAL MUST BE ADHERED TO AND ANY RUN NOT PERFORMED UNDER 40SEC MUST BE REPEATED! Rest long enough to succeed on your next attempt and continue on with the workout.

Jared - :35,:34,:33,:34,:32,:34,:36,:33

Then:

9,6,3,6,9

Bar Muscle Ups
Front Squats (185)
45 pound plate carries. Set up 9x 45 pound plates (or equivalent weighted items) and carry them one at a time a distance of 30 yards until all 9 are at the other end then 6,3,6,9 as the workout indicates. Strategically it makes sense to carry 9 from one end to the next, then six to the other end, then take three from the pile of six to the other end, then the pile of six over to the pile of three and then the pile of 9 back to the other end.

Jared - 12:57