Yancy Camp Workout 170

15min aerobic training zone pace run (green zone on pace wheel app)
2nd phase:
1600m run at appx 5k race pace. *If you’re unsure of your 5k race pace go with tempo HR zone (yellow zone on pace wheel app) which is appx 85-90 max HR.
Rest = 400m run at easy aerobic base pace (blue zone on pace wheel app)
Continue repeating for a total of 4.

*This session can be completed on the track, road, trail or treadmill. If running on road or trail, run for appx 1/3 of your 5k time (example – if your 5k time if 24min, each interval should be 8min long).

3rd phase:
Sandbell, sandbag, or bar box squats x 15, using Interval Timer App set at 10sec/10sec, start timer & pull-up x 1, hang until buzzer sounds, continue repeating until forced to drop. This completes 1 round. Continue repeating until you’ve completed 6 rounds.
*Alternative to pull-up/hang is to use lat pulldown machine and perform heavy pulldown, let arms extend, and hang on to pulldown bar until timer sounds, continue repeating until forced to stop.