Yancy Camp Workout 1434

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:

Fartlek using a 400m track of road/trail
Run track curve at easy zone 2 effort
Run straight at 800m race pace
Continue repeating for a total of 2 miles/3200m

Finish w/10min zone 2 easy effort run

Phase 3:
Weighted walking lunge x 20
Kettlebell or dumbbell dead lift x 10 (go heavy)
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.