Yancy Camp Workout 114

Track session 7 piece M Schedule:
200m, 400m, 800m, 400m, 800m, 400m, 200m w/2min recovery between each interval.
Pace should be fast but shy of race pace for this distance. The first 200m will feel somewhat easy but the pace needs to be fast enough to where you’re feeling the struggle set in over the 2nd half of each distance. During this period, maintain form, don’t fight the pace and tense up your body. Stay relaxed and fast.
10min aerobic training zone pace run for warm-up and finish w/10min aerobic training zone pace run for cool down.
Finish w/pull-ups x 5, hang until forced to drop, rest x 30sec & repeat for a total of 6 rounds.

Bonus workout (this is a test – make sure you track how far you get)
*Start a clock that you can let run interrupted for 15min
Once you start the clock:
Burpee x 1, bodyweight box squat x 1, rest until the clock hits 1min
Burpee x 2, bodyweight box squat x 2, rest until the clock hits 2min
Burpee x 3, bodyweight box squat x 3, rest until the clock hits 3min
Burpee x 4, bodyweight box squat x 4, rest until the clock hits 4min
*Continue repeating this process and increasing the reps by 1 each min.
*The goal is to eventually get all the way to the 15min mark and completing all the required reps before each minute ends.
*If you hit a minute round where you can’t complete all the required reps in the minute, jump back to the previous minutes reps for the remaining minute rounds and try to complete.
*make sure you log of how many rounds you were able to complete.