Phase Two Week Four
Alpha
Ruck: 15,000 Steps
Between Run & Gym Session:
-150 Pull-Ups
-250 Push-Ups
-360 Air Squats
-600 Flutters
Gym Session
Warm: 2 Rounds
-5 Spine CARs
-8 Dumbbell Side bends each side
10 Sets:
-1:00 Machine
-1:00 Stretch of Choice
Work:
3 Rounds:
-8 Deadlifts @RPE 8
-3:00 Machine
*3:00 Rest between Rounds
-Into-
3 Rounds:
-8 Strict Press @RPE 8
-3:00 Machine
*3:00 Rest between Rounds
Delta
Ruck: 11,250 Steps
Between Run & Gym Session:
-90 Pull-Ups
-185 Push-Ups
-270 Air Squats
-450 Flutters
Gym Session
Warm: 2 Rounds
-5 Spine CARs
-8 Dumbbell Side bends each side
10 Sets:
-1:00 Machine
-1:00 Stretch of Choice
Work:
3 Rounds:
-8 Deadlifts @RPE 8
-3:00 Machine
*3:00 Rest between Rounds
-Into-
3 Rounds:
-8 Strict Press @RPE 8
-3:00 Machine
*3:00 Rest between Rounds
Charli
Ruck: 7,500 Steps
Gym Session
Warm: 2 Rounds
-5 Spine CARs
-8 Dumbbell Side bends each side
10 Sets:
-1:00 Machine
-1:00 Stretch of Choice
Work:
3 Rounds:
-8 Deadlifts @RPE 8
-3:00 Machine
*3:00 Rest between Rounds
-Into-
3 Rounds:
-8 Strict Press @RPE 8
-3:00 Machine
*3:00 Rest between Rounds