Yancy Camp Workout 289

Morgan clients, I apologize. I forgot to load 289 for Morgan. Here it is.

We’ve been working in more tempo training lately to slowly start sharpening up our speed endurance and today we’re going to hit a long duration tempo effort. You’ll have several options.
*This is a race effort workout.
*As you know, Rose is pregnant and she and lil Rose will be going with aerobic training zone effort for the run. Rose will continue to train and race throughout the remainder of her pregnancy but in the open heats and she’ll be skipping some of the obstacles.

Option 1:
15% incline on the treadmill x 60min for max elevation gain

Option 2:
30% incline on the treadmill x 60min for max elevation gain

Option 3:
Trail or road run x 60min for max distance

Bonus:
Sandbell rows x 100
Pull-up x 1 – hang x 60sec, pull-up x 1
Sandbell rows x 80
Pull-up x 1 – hang x 50sec, pull-up x 1
Sandbell rows x 60
Pull-up x 1 – hang x 40sec, pull-up x 1
Sandbell rows x 40
Pull-up x 1 – hang x 30sec, pull-up x 1
Sandbell rows x 20
Pull-up x 1 – hang x 30sec, pull-up x 1
*Watch sandbell video in the video library if you’re unaware how to do sandbell rows
*If you don’t have a sandbell, this exercise can be replaced with a kettlebell
*Recommended weight – guys 30lb & girls 20lb
*Try and hit this unbroken (no breaks in between any portion).

Bonus #2 (choose a different day of the week to complete this bonus):
100m hill repeats x 10 at 90-95% effort
Brisk walk down for recovery
If possible, I’d like the hill to be in the appx 10-15% incline range.
*You can do this on the treadmill if needed – just pop your feet off to the side for
*If using a treadmill, go with 20sec effort and 40sec rest.