Yancy Camp Workout 1337

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 modified Tabata (no incline is fine if you don’t have access to a treadmill)
60sec w/feet off to the side of the treadmill
2min run run at a strong effort (mile race pace effort – but keep in mind you will probably drop below this pace quickly – it’s the “effort”)
Continue repeating for a total of 9 minutes
Rest x 3min
This completes 1 round.
Continue repeating for a total of 3 rounds.

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

Ski x 300m
Farmer’s carry walking lunge x 30sec
Dumbbell (one in each hand) ground to overhead x 30sec
Pull-up x 1 to hand position change x 16 to pull-up to static hang x 10sec
rest x 1min
Continue repeating for a total of 6 rounds rounds.