Phase Two Week Four
Alpha
Run Session
Pre-Run: 3 Rounds
-1:00 Golf Ball Foot Roll R/L
-10 Ankle CARs each side
-0:30 Articulating 3rd World Squat
Work: Run 10 Miles @MAF
Between Run Sessions:
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
Run Session
Pre-Run: 3 Rounds
-10 Knee CARs each side
-5 Hip CARs each side
Pail/Rail
Work: Run 4.5 Miles
Delta
Run Session
Pre-Run: 3 Rounds
-1:00 Golf Ball Foot Roll R/L
-10 Ankle CARs each side
-0:30 Articulating 3rd World Squat
Work: Run 8 Miles @MAF
Run Session
Pre-Run: 3 Rounds
-10 Knee CARs each side
-5 Hip CARs each side
Pail/Rail
Work: Run 3.6 Miles
-Post Run-
-75 Pull-Ups
-150 Push-Ups
-200 Air Squats
Charli
Run Session
Pre-Run: 3 Rounds
-1:00 Golf Ball Foot Roll R/L
-10 Ankle CARs each side
-0:30 Articulating 3rd World Squat
Work: Run 5 Miles @MAF
Run Session
Pre-Run: 3 Rounds
-10 Knee CARs each side
-5 Hip CARs each side
Pail/Rail
Work: Run 2.25 Miles
-Post Run-
-50 Pull-Ups
-100 Push-Ups
-150 Air Squats