Yancy Camp Workout 351

Bricks are a great way to increase the amount of time you’re able to spend in the aerobic zone or higher without all the time being on your feet.

Brick:
Bike x 30min at tempo effort
15%-30% incline range climb x 15min at aerobic (zone 3) effort
Run (no incline) x 15min at aerobic effort
15%-30% incline range climb x 15min at aerobic effort
*You can do the 45min climb/run/climb section outside on the trails – incline as much terrain as possible.
*Aerobic effort is appx 70-80% of max HR
*Tempo effort is appx 80-85% of max HR

Phase 2:
Burpee to broad jump x 10
Sandbell or kettlebell rows x 20
Pull-up x 1 to hand position change x 10 to pull-up x 1 to hand position change x 10 to hip slaps until failure or until you reach 10.
This completes 1 round.
Continue repeating but drop burpee to broad jump reps down to 9/8/7/6/5 for remaining 5 rounds.