Phase Two Week Two
Alpha
Swim Session
Swim: 5x150m
*Between Sets:
-50 Air Squats
-50 Push-Ups
-50 Lunges
-100 Flutters
Run Session
Pre-Run: 10:00 Clock
-0:30 Rebound
-0:30 3rd World Squat
Work: 4.5 Mile Run
-Post Run-
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-400 Flutters
*Do not partition
Delta
Optional Swim Session
Swim: 5x100m
*Rest 1:1
Run Session
Pre-Run: 10:00 Clock
-0:30 Rebound
-0:30 3rd World Squat
Work: 3.6 Mile Run
-Post Run-
-75 Pull-Ups
-150 Push-Ups
-250 Air Squats
-300 Flutters
*Do not partition
Charli
Optional Swim Session
Swim: 5x50m
*Rest 1:1
Run Session
Pre-Run: 10:00 Clock
-0:30 Rebound
-0:30 3rd World Squat
Work: 2.25 Mile Run
-Post Run-
-50 Pull-Ups
-100 Push-Ups
-150 Air Squats
-200 Flutters
*Partition as needed