Phase One Week Four
Our aerobic work is going to start taking its toll. To prevent a wide array of issues, a significant amount of attention should be placed on intentional mobility around the hips, ankles, and knees. Use the mobility resources for details on CARs, and PAILs/RAILs.
Warm:
2x30 Seconds Ankle CARS
2x30 seconds Knee CARs (each leg)
2x30 seconds Hip CARs (each side)
3x
10 Meter Bear crawl
10 Reverse Calf Raises
10 Meter Dynamic Lunge
Work
60-70 min Run at MAF HR
Finish
100x push ups in as few sets as possible
100x sit ups