Yancy Camp Workout 288

A 400m track is the best place to do this workout but it’s not required.

Starting at the common start on the track
Run x 400m at tempo effort
Weighted lunges x 25m (drop weight)
Burpees x 10
Run 400m (start from where you you finish the weighted lunges)
Weighted lunges x 25min (drop weight)
Burpees x 10
Continue repeating until you’ve lunged all the way around the track (16 rounds)

You can complete this on the trail or road by running out appx 200m and running back
For the lunges, lunge back and forth perpendicular to the direction you’re running so the weight isn’t progressing forward.
You can also complete in the gym but you’d be getting off/on the treadmill a lot which can be tough in a gym environment.

Bonus:
Farmer’s walk x 400m
10/100 for 5 reps
Bar hang until forced to drop or until you hit 1min.
Continue repeating but drop farmer’s walk distance down to 300m/200m/100m for sets 2-4.