Phase Two Week Two
Alpha
Run Session
Pre-Run: 3 Rounds
-5 Hip CARs each side
-10 Ankle CARs each side
-0:30 Rebound
Work:
-Run 4.5 Miles
Gym Session
Warm: 2 Rounds
-10 Scap CARs
-5 Shoulder CARs each side
-25 Each
Pail/Rail Shoulder external Rotation
Work:
5x:0:30 Bench Press
*After each set
-10 Pull-Ups
*Add 1 Pull-Up each round
5x0:30 Seated Dumbbell Overhead Press
*After each set
-20 Push-Ups
*Add 2 Push-Ups each round
Finisher:
10-20-30
*5 Wallwalks B/T.
Delta
Run Session
Pre-Run: 3 Rounds
-5 Hip CARs each side
-10 Ankle CARs each side
-0:30 Rebound
Work:
-Run 3.6 Miles
Gym Session
Warm: 2 Rounds
-10 Scap CARs
-5 Shoulder CARs each side
-25 Each
Pail/Rail Shoulder external Rotation
Work:
5x:0:30 Bench Press
*After each set
*Add 1 Pull-Up each round
5x0:30 Seated Dumbbell Overhead Press
*After each set
-20 Push-Ups
*Add 2 Push-Ups each round
Finisher:
10-20-30
*5 Wallwalks B/T.
Charli
Run Session
Pre-Run: 3 Rounds
-5 Hip CARs each side
-10 Ankle CARs each side
-0:30 Rebound
Work:
-Run 2.25 Miles
Gym Session
Warm: 2 Rounds
-10 Scap CARs
-5 Shoulder CARs each side
-25 Each
Pail/Rail Shoulder external Rotation
Work:
5x:0:30 Bench Press
*After each set
-10 Pull-Ups
*Add 1 Pull-Up each round
5x0:30 Seated Dumbbell Overhead Press
*After each set
-20 Push-Ups
*Add 2 Push-Ups each round
Finisher:
10-20-30
*5 Wallwalks B/T.