Yancy Camp Workout 65

A Track and field is not required but recommended for this workout.
Burpee w/broad jump across width of field, 1600m at tempo pace, backward bear crawl across width of field, 1200m at tempo pace, push-up x 20, body roll across width of field, push-ups x 20, 800m at tempo pace, lunges across width of field, 400m at tempo pace, bwd backward bear crawl across width of field, 1600m run at tempo pace. Finish with 20min run at aerobic training zone pace.

*A Football field is 53yd wide. If using an area where there’s isn’t a track and field, go with appx 50-55yd length for the across field exercises and use your appx tempo mile time to calculate how long to run for each running interval if using trail or road.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.