Yancy Camp Workout 124

45min run:
Aerobic training zone pace x 4.5min, burpees x 30sec, continue repeating until you hit 45min.
Tie 3 mile necessity run to the end of this session.
2nd phase: farmer’s walk x 1min, lunges x 20, pull-ups x 10, continue repeating 1min/18/9, 1min/16/8, 1min/14/7, 1min/12/6, 1min/10/5
*Asst pull-ups or lat pulldowns can replace pull-ups if needed.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*I have the athletes complete a daily 2-3 mile necessity run seven days a week. This run is in place to mimic cultures around the world where people run almost every day out of necessity – to get food/water, run to school or market, etc. We normally try to tie the run in with the normal training of the day to extend the aerobic training zone period.