Yancy Camp Workout 1477

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

Fartleks (can be done inside on treadmill or outside on track/road/trail)
20sec w/feet off to the side of the treadmill
30sec at a strong zone 4 effort
Continue repeating until you reach 4:10min 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:
Barbell thruster x 10
Pull-up or asst pull-up x 5 to 10sec static hang
Continue repeating for a total of 6 rounds.