Phase Two Week Three
Alpha
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs
-0:30 Rebound
Inversion & Eversion 3x10
Work: Hills
10xUp Hill Sprints
*Rest 1:00 at the top
*Sprint down hill
*Rest 2:00 at the bottom
Between running sessions accumulate the following in any fashion:
-200 Push-Ups
-100 Pull-Ups
-5:00 Plank
-500 Flutters
-100 Sit-Ups
Run Session
Pre-Run:
Role feet on golf ball 2:00 each.
2 Rounds:
-0:30 Rebound
-0:30 3rd World
-0:30 Articulating 3rd world
-0:30 Rebounding 3rd World
Work: Run 4.5 Miles
Delta
Run Session
Pre-Run: 2 Rounds
-10 Ankle CARs
-0:30 Rebound
Inversion & Eversion 3x10
Work: Hills
5xUp Hill Sprints
*Rest 1:00 at the top
*Sprint down hill
*Rest 2:00 at the bottom
Run Session
Pre-Run:
Role feet on golf ball 2:00 each.
2 Rounds:
-0:30 Rebound
-0:30 3rd World
-0:30 Articulating 3rd world
-0:30 Rebounding 3rd World
Work: Run 3.6 Miles
-Post Run-
-150 Push-Ups
-75 Pull-Ups
-3:00 Plank
-350 Flutters
-75 Sit-Ups
Charli
Run Session
Pre-Run:
Role feet on golf ball 2:00 each.
2 Rounds:
-0:30 Rebound
-0:30 3rd World
-0:30 Articulating 3rd world
-0:30 Rebounding 3rd World
Work: Run 2.25 Miles
-Post Run-
-100 Push-Ups
-50 Pull-Ups
-2:00 Plank
-250 Flutters
-50 Sit-Ups