Yancy Camp Workout 49

1st phase:
90min trail run: 8min aerobic training zone pace, 2min tempo, continue until you hit 90min. *The only time I don’t want you hitting the 2min tempo is if it’s a section on the trail that’s downhill. Always maintain controlled/safe pace on the downhill.
2nd phase (begin immediately after finishing phase 1):
Find a hill with an appx 50m ascent. Run up x 2, sandbell bent rows x 20, towel pull-ups x 5, 40lb sandbell carry up, sandbell bent rows x 20, towel pull-ups x 5, bucket carry x 1 (throw 40lb sandbell in bucket), sandbag bent rows x 20, towel pull-ups x 5. This completes 1 round. Continue repeating for a total of 30min. Tempo pace for 2nd phase.
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Always remember to scale down if necessary. The total time of phase 1 & phase 2 can be cut down if needed.