Phase Two Week One
Alpha
Run Session
Pre-Run:
-10 Ankle CARs each side
-0:30 Rebound
-10 Knee CARs each side
-0:30 Rebound
-5 Hip CARs each side
-0:30 Rebound
Work:
Fartlek Run: 4x 3:00 Hard/2:00 Easy
Perform the following anytime between run session:
3 Rounds
-25 Pull-Ups
-75 Push-Ups
-100 Air Squats
-125 Flutters
Run Session:
Pre-Run:
-10 Ankle CARs each side
-0:30 Rebound
-10 Knee CARs each side
-0:30 Rebound
-5 Hip CARs each side
-0:30 Rebound
Work:
Run 4.5 Miles
Delta
Run Session:
Pre-Run:
-10 Ankle CARs each side
-0:30 Rebound
-10 Knee CARs each side
-0:30 Rebound
-5 Hip CARs each side
-0:30 Rebound
-Pail/Rail Hip Extension & Flexion
Work:
Run 3 Miles
-Then-
3 Rounds
-18 Pull-Ups
-55 Push-Ups
-75 Air Squats
-90 Flutters
Charli
Run Session:
Pre-Run:
-10 Ankle CARs each side
-0:30 Rebound
-10 Knee CARs each side
-0:30 Rebound
-5 Hip CARs each side
-0:30 Rebound
-Pail/Rail Hip Extension & Flexion
Work:
Run 2 Miles
-Then-
3 Rounds
-12 Pull-Ups
-35 Push-Ups
-50 Air Squats
-75 Flutters