Yancy Camp Workout 1376

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 5min at zone 2 easy effort

10% incline training
Run x 40sec at zone 4 effort
Pop feet off to the side of the treadmill x 20sec
This completes 1 round.
Continue repeating for a total 20 rounds.
After 10th round and after 20th round – bar hand position change x 8 to 5sec hold – continue repeating until forced to drop (max 2min)

Finish with 10min at zone 2 easy effort. Increase duration if training for an ultra distance.

Farmer’s carry weighted alternating reverse lunge x 30sec
Rest x 15sec
Ski or air bike x 30sec (if you have access to both swap every round)
Rest x 15sec
This completes 1 round
Continue repeating for a total of 8 rounds.