Yancy Camp Workout 1064

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 1000m (document time)
Rest x 4min (nothing more than walking during your rest period)
Continue repeating for a total of 4  1000m runs
You score for this session is your average 1000m time (the lower the better). Simply add all 4  1000m times up and divide by 4.  This is your score.

Hill training (you have outside for this session):
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

Phase 3:
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

Phase 3:
DEKA FIRE time trial – DEKA FIRE Video Description