Yancy Camp Workout 181

M schedule on the treadmill or outdoors if you have a location that will accommodate:
30% x 1min at strong tempo effort – appx 90%
rest x 1min (if on treadmill just pop feet off to the side for 1min & if outside, low end aerobic training zone effort down will be recovery)
30% x 2min, repeat rest
30% x 3min, repeat rest
30% x 2min, repeat rest
30% x 3min, repeat rest
30% x 2min, repeat rest
30% x 1min, repeat rest
Burpee to pull-up x 20, sandbell, bucket, or dumbbell (one in each hand) step-ups x 20, plank w/hip circles x 20, repeat all x 10
Repeat M schedule
Repeat 20/10 exercises.
Start this workout with a 10min warm-up run. *This session will be twice as much time on feet (because of the downhill) if you’re able to do it outdoors which is preferred if you have a location that will accommodate.
*Depending on what you treadmill will accommodate, you can also go with 15% in place of 30%
*If you’re able to complete this outdoors, it’s fine if the climb is varied % incline.