Yancy Camp Workout 1070

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 10min at zone 2 effort

Hill training (this one needs to be completed outside):
Uphill bound x 20 (10 each leg) immediately followed by sprint x 15sec (90%+ effort)
Walk back down to start at brisk walk pace
This completes 1 round.
Continue repeating dropping bound reps down to 18/16/14/12/10 for remaining 5 rounds.
Finish with 4 additional 15sec hill sprints (no bounding) with brisk walk back down

Finish w/10min run at zone 2 effort
*Keep the transitions between 10min runs and hill work extremely tight (10-15sec max transitions)

Phase 3:
Weighted lunge x 6
Weighted burpee x 2
Continue repeating for a total of 10min
*Try and go unbroken (without rest) & go heavy

Rope or towel assisted pull-up x 20 – Exercise Demo
Rope or towel seated row x 10 – Exercise Demo
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds