Yancy Camp Workout 1468

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 10% incline x5min at easy zone 2 effort

Treadmill Fartleks (can be done outside on the flats)
10sec w/feet off to the side of the treadmill
20sec at a strong zone 4 effort
Continue repeating until you reach 4:00min mark
Easy zone 2 effort x 3min for recovery.
This completes 1 round.
Continue repeating for 2 additional rounds.

Finish w/8min at zone 2 effort

Phase 3:
Air bike x 25cal at 90% effort
Heavy farmer’s carry x 40m
Jump rope x 100 reps
Heavy dead ball or sandbag shoulder to carry x 50m (5m down and back and drop x 5)

Rest x 2min
Continue repeating for 1 additional round.

Rest x 2min