Phase Two Week One
Alpha
Swim Session
Work:
Accumulate 1000m
*Every 100m perform:
-1:00 Plank
-50 Monkey Fuckers
-10 Burpees
Gym Session
Warm:
-100 Band Pull-Aparts
-100 Band Dislocate
-100 Banded High Pull
3x10
Work:
10-8-6-4-2
*Build in weight
Finisher:
Accumulate 400m of each.
Delta
Optional Swim Session
Work:
750m Swim
Gym Session
Warm:
-100 Band Pull-Aparts
-100 Band Dislocates
-100 Banded High Pull
3x10
Work:
10-8-6-4-2
*Build in weight
Finisher:
Accumulate 400m of each.
Charli
Optional Swim Session
Work:
500m Swim
Gym Session
Warm:
-100 Band Pull-Aparts
-100 Band Dislocates
-100 Banded High Pull
3x10
Work:
10-8-6-4-2
*Build in weight
Finisher:
Accumulate 400m of each.