Yancy Camp Worout 166

5min aerobic training zone pace run, split squat jumps x 10, push-ups x 10, continue repeating until you hit 60min.
*Aerobic training zone pace is 75-85% of max HR
*Every time you hit 5min mark, repeat exercises.
*The goal with this session is to settle back in to a smooth and efficient run asap after completing reps.
*You can do this outdoors on a trail/road or indoors on a treadmill.
*This is also one you can easily scale down if needed.

Burpee to pull-up x 50 for time.

Bonus:
I want you to find a trail or road in the 10-20% range and appx 300m long.
Place 8 items at the bottom of the hill (filled buckets like in Spartan race, logs, sandbells or sandbags, dumbbells (for farmer’s walk), and anything else you might have to carry.
We’re going to do Tempo pace effort carries up, drop the weight, and slow controlled pace down for a total of 8. Start with 10min aerobic training pace for warm-up and 15min aerobic training pace for cool down.
*Tempo pace effort is 85-90% of max HR.