Yancy Camp Workout 289

We’ve been working in more tempo training lately to slowly start sharpening up our speed endurance and today we’re going to hit a long duration tempo effort. You’ll have several options.
*This is a race effort workout.

Option 1:
15% incline on the treadmill x 60min for max elevation gain

Option 2:
30% incline on the treadmill x 60min for max elevation gain

Option 3:
Trail or road run x 60min for max distance

Bonus:
Sandbell rows x 100
Pull-up x 1 – hang x 60sec, pull-up x 1
Sandbell rows x 80
Pull-up x 1 – hang x 50sec, pull-up x 1
Sandbell rows x 60
Pull-up x 1 – hang x 40sec, pull-up x 1
Sandbell rows x 40
Pull-up x 1 – hang x 30sec, pull-up x 1
Sandbell rows x 20
Pull-up x 1 – hang x 30sec, pull-up x 1
*Watch sandbell video in the video library if you’re unaware how to do sandbell rows
*If you don’t have a sandbell, this exercise can be replaced with a kettlebell
*Recommended weight – guys 30lb & girls 20lb
*Try and hit this unbroken (no breaks in between any portion).

Bonus #2 (choose a different day of the week to complete this bonus):
100m hill repeats x 10 at 90-95% effort
Brisk walk down for recovery
If possible, I’d like the hill to be in the appx 10-15% incline range.
*You can do this on the treadmill if needed – just pop your feet off to the side for
*If using a treadmill, go with 20sec effort and 40sec rest.