Yancy Camp Workout 1443

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:

Warm-up w/5min at easy zone 2 effort

Fartlek using a track, road, or trail
Run x 30sec easy zone 2 effort
Run 1min at 1600m race pace.
Continue repeating for a total of 10 rounds

Finish w/10min zone 2 easy effort run

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