Phase Two Week Two
Alpha
Run Session
Pre-Run: 4 Rounds
-0:30 Alt. Kick
-0:30 Rebound
-0:30 3rd World Squat
Work: Fartlek Run
4x4:00 Hard/2:30 Easy
Post Run: 4 Rounds
-1:00 Push-Ups
-1:00 Jump Squat
-1:00 Pull-Ups
-1:00 Flutters
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
Work:
4.5 Mile Run
Post Run:
-Push-Ups 50% of total reps from earlier session.
-Pull-Ups 50% of total reps from earlier session.
-Jump Squats 50% of total reps from earlier session.
-Pull-Ups 50% of total reps from earlier session.
-Flutters 50% of total reps from earlier session.
Delta
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
Work:
3.6 Mile Run
Post Run: 3 Rounds
-1:00 Push-Ups
-1:00 Jump Squat
-1:00 Pull-Ups
-1:00 Flutters
Charli
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs each side
-10 Knee CARs each side
Work:
2.25 Mile Run
Post Run: 2 Rounds
-1:00 Push-Ups
-1:00 Jump Squat
-1:00 Pull-Ups
-1:00 Flutters