Yancy Camp Workout 52

Phase 1:
15min aerobic training zone pace run – move to phase 2 immediately after completing phase 1

Phase2:
100yd field or area where you can mark off appx 100yd
100yd run
Fwd bear crawl x 20yd / backward bear crawl x 20yd (back to where you started)
100yd run
SandBell, sandbag, dumbbell or kettlebell snatch x 10
100yd run
Broad jump x 20yd – 10yd down & 10yd back
100yd run
Push-ups x 10
100yd run
Army crawl x 20yd & body roll x 20yd (back to where you started)
100yd run
SandBell, sandbag, dumbbell or kettlebell lunges x 40yd (20yd down & back)
100yd run
Rope of towel pull-ups x 10 (use goal post, or tree)
100yd run
Split squat jumps x 10
*This completes 1 round. Continue for a total of 6 rounds. Scale up or down if you choose.

Phase 3:
15min tempo pace run – move to phase 3 immediately after completing phase 2

*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.