Yancy Camp Workout 153

Track workout – start timer and run 400m, the moment the timer hits 2min, run 2nd 400m, the moment the timer hits 4min, run 3rd 400m, the moment the timer hits 6min, run 4th 400m, continue this process until you complete 8 400m’s.
Log your time to complete each 400m after finishing each one and when you’ve completed all 8, average the 8 and log average time. *The goal is to see how low you can get the average while dealing with the short recovery period. Warm-up with a 10min low end aerobic training zone pace run and cool down with a 15min aerobic training zone pace run.
*Keep track of this time because I may end up adding it to our online account test tracking log.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.

Immediately after finishing this session, Rose will get 30min on her treadmill at 22% incline at aerobic training zone pace.
*You can go with 15% if that’s as high as your treadmill inclines.

Bonus:
Burpee to pull-up x 10
Broad jump x 10
Push-ups x 10
Heavy kettlebell swing x 10
Plank w/hip circles x 10 each direction
Goblet squat x 10
Continue repeating x 9/8/7/6/5/4/3/2/1 reps
*If possible – no rest between sets.