Phase Two Week One
Alpha
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-0:30 Rebound
Work:
6 Mile MAF Run
Swim Session
Work:
Swim 1500m
-Then-
-100 Push-Ups
-100 Monkey Fuckers
-50 Pull-Ups
-100 Flutter Kicks
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-10 Reverse Calf Raises
-0:30 Rebound
Work:
3 Mile Run
Delta
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-0:30 Rebound
Work:
5 Mile MAF Run
Swim Session
Work:
Swim 1000m
-Then-
-75 Push-Ups
-75 Monkey Fuckers
-35 Pull-Ups
-75 Flutters
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-10 Reverse Calf Raises
-0:30 Rebound
Work:
3 Mile Run
Charli
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-0:30 Rebound
Work:
3.5 Mile MAF Run
Swim Session
Work:
Swim 750m
-Then-
-50 Push-Ups
-50 Monkey Fuckers
-25 Pull-Ups
-50 Flutters
Run Session
Pre Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-10 Reverse Calf Raises
-0:30 Rebound
Work:
2 Mile Run