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:
4.5 Mile Run
Gym Session
Warm:
5-4-3-2-1
Pre-Fatigue:
10-20-30-20-10
Work:
-100 Lunges @50% BW
*Every Break:
-Then-
Find heavy 3 Rep Rack Pull
Delta
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-0:30 Rebound
Work:
3 Mile Run
Gym Session
Warm:
5-4-3-2-1
Pre-Fatigue:
10-20-30-20-10
Work:
-100 Lunges @50% BW
*Every Break:
-Then-
Find heavy 3 Rep Rack Pull
Charli
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
-0:30 Rebound
Work:
2 Mile Run
Gym Session
Warm:
5-4-3-2-1
Pre-Fatigue:
10-20-30-20-10
Work:
-100 Lunges @50% BW
*Every Break:
-Then-
Find heavy 3 Rep Rack Pull