Yancy Camp Workout 1400

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 5min at zone 2 easy effort

10% incline training:
Tabata
Feet off to the side of the treadmill x 10sec
Run x 20sec at zone 4+ effort
Continue repeating for a total of 4:00 minutes
Farmer’s carry alternating reverse lunge x 10 (5 each leg)
Feet off to the side of treadmill x 20sec
Run x 40sec at zone 4+ effort
Continue repeating for a total of 4:00 minutes
This completes 1 round.
Continue repeating for a total of 2 rounds.

Finish with 14min at zone 2 easy effort. Increase duration if training for an ultra distance.

Dead lift 5 x 5 (hex bar if possible & go heavy) w/2min rest between sets.

Farmer’s carry box step-up x 10 (5 each leg – alternating)
Rest x 30sec
Continue repeating for a total of 7 rounds.