Yancy Camp Workout 167

There are three options for this workout:
1) 30% incline on the treadmill x 75, 60, or 45min at low end of aerobic training zone pace
2) 15% incline on the treadmill x 75, 60, or 45min at low end of aerobic training zone pace
3) Trail run 75, 60, or 45min with as much incline work as possible at low end of aerobic training zone pace
Scale this one depending on how much time on your feet running you’ve been hitting each week.
*Aerobic training zone pace is 75-85% of max HR so we want to be around 75% for this one.

Bonus:
Bucket step ups x 20, vertical hand position pull-ups x 10
Continue repeating 18/9, 16/8, 14/7, 12/6, 10/5

Spear throw practice until you hit 5 in a row.