Yancy Camp Workout 252

10min low end aerobic training zone effort warm-up run

Hill or treadmill at 15% x 1min at tempo effort x 10
If using a hill – shuffle jog down for recovery. *Turn and go after getting to the bottom
If using treadmill at 15% – pop feet off to the side x 1min

Finish w/15min low end aerobic training zone effort run

*Aerobic training zone is appx 70-80% max HR – stay around 70-75% for low end
*Tempo training zone is appx 80-90% of max HR – try and stay around 85-90% the for hill/treadmill runs.

Bonus:
Row x 500m at tempo effort or bike x 2min at tempo effort
Farmer’s walk x 1min (choose a weight that’s challenging)
Burpee to pull-up x 10 (if unable to do pull-ups, jump up to the bar and hang x 5sec after each burpee)
Mountain climbers x 1min
Sandbell or dumbbell one arm snatch x 20 (10 each side)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If possible go unbroken (without rest) the entire time.