Phase Two Week Four
Alpha
Run Session
Pre-Run: 1 Round
-0:30 Rebound
-0:30 Alt. Kick
-0:30 3rd World
-0:30 Articulating 3rd World
-0:30 Rebounding 3rd World
Work: Run 4.5 Miles
Between Run & Ruck
-120 Pull-Ups
-230 Push-Ups
-340 Air Squats
-500 Flutters
Ruck: 15,000 Steps
Delta
Run Session
Pre-Run: 1 Round
-0:30 Rebound
-0:30 Alt. Kick
-0:30 3rd World
-0:30 Articulating 3rd World
-0:30 Rebounding 3rd World
Work: Run 3.6 Miles
Between Run & Ruck
-90 Pull-Ups
-180 Push-Ups
-255 Air Squats
-375 Flutters
Ruck: 11,250 Steps
Charli
Run Session
Pre-Run: 1 Round
-0:30 Rebound
-0:30 Alt. Kick
-0:30 3rd World
-0:30 Articulating 3rd World
-0:30 Rebounding 3rd World
Work: Run 2.25 Miles
Between Run & Ruck
-60 Pull-Ups
-115 Push-Ups
-170 Air Squats
-250 Flutters
Ruck: 7,500 Steps