Phase 2 ? Weeks -4
4 x trough the workout
TRX Metabolic Workout B
# Exercise Sets Reps / Time Set Rest Transition Rest
1 Sprinter?s Start (tempo)
Week 3 ? 3 Week 4 ? 4
30 sec each side
2 min
30 sec
2 Deep Chest Press (moderate speed)
30 sec
30 sec
3 Single Arm Row (moderate speed)
30 sec each side
30 sec
4 Suspended Lunge (with running arm pattern)
30 sec each side
30 sec
5 Suspended Pendulum with pike
30 sec
0 sec

Finished with 9 sets of 3 reps pull-ups (wide, normal, tight grip)