Yancy Camp Workout 129

15min aerobic training zone pace run for warm-up

Using a steep hill in your area or your treadmill, we’re going to be doing hill repeats.
If outdoors, easy pace down and if on the treadmill, just pop feet off to the side during the rest period.
Indoors – set incline to 15-30% incline range, strong tempo pace up x 30sec, pop feet off to the side for 30sec, continue repeating until you hit 20min.
Outdoors – 30sec up, easy pace down, continue repeating until you complete 20 total reps.

Bucket steps ups x 20, pull-ups x 10, lunges x 20, push-ups x 20, continue repeating 18/9/18/18, 16/8/16/16, 14/7/14/14, 12/6/12/12, 10/6/10/10.

Finish w/15min aerobic training zone pace run.

*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

Bonus:
Tempo pace run x 1min (30sec out & back), sandbell bent rows x 20, hang on bar until forced to drop, continue for a total of 10 rounds.