Yancy Camp Workout 1022

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:
Fartlek
Run x 3min at easy zone 2 effort
Run x 3min at zone 4 effort (faster than 5k race pace – around 3200m/2 mile race pace for today’s zone 4 effort)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the 3min easy effort periods!

Phase 3:
Air Bike or incline treadmill x 3min at zone 4 above lactate threshold effort
Weighted Alternating Reverse Lunge x 30 reps
Row or incline treadmill x 3min at zone 4
Burpee to pull-up x 10
SkiErg or incline treadmill x 3min at zone 4 effort
Farmer’s Carry x 1min for max distance (men – 60lb in each hand & women – 40lb in each hand)
This completes 1 round.
Continue repeating for a total of 2 rounds.

Finisher:
Heavy sled or Tank (resistance 3) push x 1min for max distance
Rest x 1min
Continue repeating for a total of 5 rounds