Yancy Camp Workout 1382

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:
Tabata
Feet off to the side of the treadmill x 10sec
Run x 20sec at zone 4+ effort
Continue repeating for a total of 4:00 minutes
Rest x 3 minutes
Continue repeating for a total of 4 Tabata rounds.

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

Air Bike x 25cal
Weighted Burpee x 25
Continue repeating dropping down to 20/20, 15/15, 10/10, 5/5 for remaining 4 rounds.