Phase Two Week Four
Alpha
Run Session
Pre-Run: 1 Round
-8 Hip CARs Each Side
3 Rounds
-0:30 Rebound
Work: Run 4.5 Miles
Gym Session
Warm: 3 Rounds
-10m Bear Crawl
-10m Dynamic Lunge
-10m SLDL+Alt Kick+Lunge
-10 Cal Machine
Work: Set a Clock to 60:00
3-6-9-12-15-18-21-24-27-30
-Cal Machine
Into:
30-27-24-21-18-15-12-9-6-3
-Cal Machine
*8 D-Ball or Sandbag to shoulder between.
In Remaining time of the 60:00 Minutes AMRAP the following:
-8 Sand Bag or D-Ball Deadlifts.
-4 Burpees over bag or ball
*add 1 burpee each round
Delta
Run Session
Pre-Run: 1 Round
-8 Hip CARs Each Side
3 Rounds
-0:30 Rebound
Work: Run 3.6 Miles
Gym Session
Warm: 3 Rounds
-10m Bear Crawl
-10m Dynamic Lunge
-10m SLDL+Alt Kick+Lunge
-10 Cal Machine
Work: Set a Clock to 60:00
3-6-9-12-15-18-21-24-27-30
-Cal Machine
Into:
30-27-24-21-18-15-12-9-6-3
-Cal Machine
*8 D-Ball or Sandbag to shoulder between.
In Remaining time of the 60:00 Minutes AMRAP the following:
-8 Sand Bag or D-Ball Deadlifts.
-4 Burpees over bag or ball
*add 1 burpee each round
Charli
Run Session
Pre-Run: 1 Round
-8 Hip CARs Each Side
3 Rounds
-0:30 Rebound
Work: Run 2.25 Miles
Gym Session
Warm: 3 Rounds
-10m Bear Crawl
-10m Dynamic Lunge
-10m SLDL+Alt Kick+Lunge
-10 Cal Machine
Work: Set a Clock to 60:00
3-6-9-12-15-18-21-24-27-30
-Cal Machine
Into:
30-27-24-21-18-15-12-9-6-3
-Cal Machine
*8 D-Ball or Sandbag to shoulder between.
In Remaining time of the 60:00 Minutes AMRAP the following:
-8 Sand Bag or D-Ball Deadlifts.
-4 Burpees over bag or ball
*add 1 burpee each round