Yancy Camp Workout 1004

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 3min at zone 2 effort (make 100% sure this is a very easy low heart rate effort)
Run x 4min at zone 4 above lactate threshold effort (make sure you’re above your lactate threshold – this should NOT be comfortable)
This completes 1 round.
Continue repeating for a total of 5 rounds.
*Track your distance covered and if possible, track your heart rate for the entire 5 rounds.
*If inside, go with 15-30% incline for rounds 2 & 4.

Finish w/20min bike or other aerobic conditioning training method at zone 2 effort
*Start this 10min session the moment you finish your 6 rounds.

Phase 3:
Run x 2min at strong tempo effort
Pistol Squat Pull-Up x 20 (10 each leg) – Exercise Demo
Row x 250m or Single arm dumbbell snatch x 20 (10 each arm – switching each rep)
This completes 1 round.
Continue repeating for a total of 5 rounds.