Yancy Camp Workout 198

20min aerobic training zone pace run
20min tempo run
20min aerobic training zone pace run
Every time you hit a 5min mark – Burpees x 3, split squat jumps x 12, burpees x 3

2nd phase:
Bucket step-ups x 10 (full hip extension at the top)
Leg lifts x 10 (anchor your hands behind your head by grabbing a pole or something heavy & try to lift your legs all the way up and point your toes to the ceiling/sky on each rep while also driving your hips off the ground)
Bar hang x 1min or until forced to drop if under 1min
This completes 1 round. Continue repeating for a total of 6 rounds

Bonus:
15% incline x 30min at Lydiard effort

*April has Spartan NBC Breckenridge, Spartan Tahoe WC, and World’s Toughest Mudder coming up as three big A races. We’re hitting a lot more time at 15% incline since all three of these race locations throw a significant amount of appx 15% range at you.