Yancy Camp Workout 1385

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, row, or ski x 1min for max cals/meters
1min rest
Pull-up to hand position x 16 to pull-up hand position change x 16
Weighted Burpee x 10
Rest x 1min
This completes 1 round.
Continue repeating for a total of 5 rounds.