Yancy Camp Workout 1355

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
Run x 25sec at zone 5 effort
Pop feet off to the side of the treadmill x 35sec
This completes 1 round.
Continue repeating for a total 16 rounds.
After 8th round and after 16th round – complete 10 assisted pull ups followed by max bar hand position change reps

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

Air Bike x 10sec at max effort/cals
Rest x 10sec
Continue repeating for a total of 4min
Rest x 2min
Record total cals
Continue repeating for 2 additional rounds.
2nd round 15sec/15sec
3rd round 20sec/20sec