Yancy Camp Workout 174

10min low end aerobic training zone effort run
400m run at tempo effort, 50m lunges w/sandbell, sandbag, or other weighted lunge, continue repeating for a total of 8 laps.
*You can also do this on the road or trail. If this is your method, go with 90sec tempo run, followed by weighted lunge x 90sec x 8 rounds.
Finish w/20min low end aerobic training zone pace run.
Aerobic training zone effort is 75-85% of max HR or green zone if going by pace wheel app
Tempo effort is 85-90% of max HR or yellow zone if going by pace wheel app

2nd phase:
sandbell bent rows (see video) x 20, sandbell snatch & throw x 10, pull-ups x 10, toe to bar (or knee lift) x 10. Continue repeating 18/9/9, 16/8/8 14/7/7, 12/6/6, 10/5/5.