Yancy Camp Workout 1312

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Warm-up run x 5min at zone 2 effort
*Your fast pace is going to be slower than the last few weeks because I have cut the rest time in half.
10% incline x 20sec at a fast pace followed by 20sec rest (simply pop feet off to the side during the rest)
10% incline x 40sec at a fast pace followed by 40sec rest
10% incline x 60sec at a fast pace followed by 60sec rest
This completes 1 round.
Continue repeating for a total of 7 rounds
*On some treadmills you’ll need to hit a quick single leg foot touch on the treadmill a couple times during the 60sec to prevent it from shutting down.
*If you don’t have access to a treadmill you can do this on the trail, road, or track

Run x 10min at easy zone 2 effort

Farmer’s carry walking lunge x 16 (8 each leg)
Alternating reverse lunge x 16 (8 each leg)
Rest x 1min
Continue repeating for a total

DEKA Training:
25cal for time – drop the hammer and go 100% effort!
Rest x 1min
Continue repeating dropping cals down to 20/15/10/5 for remaining 4 rounds.