Yancy Camp Workout 1091

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 10min at zone 2 effort

400m run
Rest x 4min
Continue repeating for a total of 5 400m runs
You score for this session is your average 400m time (the lower the better). Simply add all 5 400m times up and divide by 6 – that’s your score.
*Don’t cheat the recovery – always start the next run right when you hit the recovery mark

Finish w/15min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.
*Keep the transition times extremely tight (10-15sec max transition time).

Phase 3:
Burpee w/single arm dumbbell snatch x 6 (switching arms every rep – go heavy!)
Rest x 1min
Continue repeating for a total of 6 rounds.

Phase 4:
Rope or towel pistol squat pull-up x 8 (4 each leg – switching every rep) – Exercise Demo
Bodyweight burpee x 4
Continue repeating for a total of 8 rounds