Yancy Camp Workout 1440

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 100m at easy zone 2 effort
Run 300m at slightly slower than 800m race pace and faster than 1600m race pace.
Continue repeating for a total of 2 miles/3200m

Finish w/10min zone 2 easy effort run

Phase 3:
Barbell thruster x 10
Bulgarian split squat w/farmers carry resistance x 20 (10 each leg)
Kettlebell or dumbbell dead lift x 10 (go heavy)
Bar static hang x 20sec
Continue repeating for a total of 5 rounds.