Yancy Camp Workout 135

Tabata’s on the track, trail, or road:
10sec walk, 20sec run, 10sec walk, 20sec run
Continue repeating until you hit 4min.
Rest x 2min & continue repeating for a total of 5 rounds.
*The pace for the 20sec sections needs to be fast. Press the pace hard but always a pace that allows you to maintain good form.

2nd phase:
Weighted lunges x 20 (preferred weight – holding a dumbbell in each hand, sandbell or sandbag on shoulders is second choice)
Burpees x 20
Toes to Bar x 10 (knee lift is modification) & hang until forced to drop
Immediately go to rounds 2 and repeat everything but drop lunges and burpees to 18/16/14/12/10 for rounds 2 – 6.

Finish w/30min aerobic training zone pace run.
*Remember to scale this and all other sections of the training sessions down if needed.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.