Yancy Camp Workout 208

4min run at low end aerobic training zone effort
1min run at tempo effort
Continue repeating for 60-90min (scale down below 60min if needed)
*The goal with the 4min section is to comfortably get back in to the zone as fast as possible after the 1min effort.
*If outside include as much elevation as possible.
*If inside 15% incline for the entire duration.

2nd phase:
Bucket (preferred & see video in library), sandbell/bag, or dumbbell (one in each hand) step-ups x 20
Plank w/hip circles x 20
Sandbell one arm snatch x 20 (see video) – modification is dumbbell one arm snatch x 10 each side
Burpee to pull-ups x 20
Alt V-ups x 20
Continue repeating but drop reps down to 18/6/14/12/10 for remaining 5 sets (total 450 reps)
*Strong pace throughout the entire 2nd phase trying to tie everything together without breaks.

*Aerobic training zone effort is appx 75-85% of max HR (75% range for low end aerobic training zone effort)
*Tempo effort is appx 85-90% of max HR