Phase Two Week One
Alpha
Swim Session
Swim: 600m-400m-200m
*Rest 1:1 Between
Gym Session
Warm:
15:00 Minute Flow
-10 Cal Machine
-10m Bear Crawl
-10m Dynamic Lunge
2x3 Shoulder CARs
2x3 Hip CARs
Pail/Rail Hip External Rotation
Work:
3 to 30
-Cal Machine
Finisher:
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
Delta
Optional Swim Session
Swim: 450m-300m-150m
*Rest 1:1 Between
Gym Session
Warm:
15:00 Minute Flow
-10 Cal Machine
-10m Bear Crawl
-10m Dynamic Lunge
2x3 Shoulder CARs
2x3 Hip CARs
Pail/Rail Hip External Rotation
Work:
3 to 30
-Cal Machine
Finisher:
-75 Pull-Ups
-150 Push-Ups
-250 Air Squats
Charli
Optional Swim Session
Swim: 300m-200m-100m
*Rest 1:1 Between
Gym Session
Warm:
15:00 Minute Flow
-10 Cal Machine
-10m Bear Crawl
-10m Dynamic Lunge
2x3 Shoulder CARs
2x3 Hip CARs
Pail/Rail Hip External Rotation
Work:
3 to 30
-Cal Machine
Finisher:
-50 Pull-Ups
-100 Push-Ups
-200 Air Squats