Yancy Camp Workout 234

60min low end aerobic training zone effort run. You can do this one inside on the treadmill at incline or flat or you can do it outdoors on the trail or road.

Another option for this session is to make this workout a brick:
First 30min on the bike (indoor or outdoors) and the 2nd 30min running (indoor or outdoor).
We’ll be doing brick sessions periodically. They allow us to increase the amount of time we’re in the aerobic training zone without all of the time being on our feet.

*Aerobic training zone is appx 70-80% of max HR.

2nd phase:
Dumbbell or sandbell one arm snatch x 20
Farmer’s walk x 1min
Pull-ups x 3, hang until forced to drop
Thrusters x 20
Farmer’s walk x 1min
Pull-ups x 3, hang until forced to drop
Lunges x 20
This completes 1 round. Continue for a total of 3 rounds.