Yancy Camp Workout 293

Tabata:
10sec brisk walk, 20sec 95%+ effort, continue repeating until you hit 4min.
Rest x 3min
Continue repeating for a total of 4 Tabata rounds.

Start and finish w/20min low end aerobic training zone effort run (tie the 20min runs on to the front and back end of the Tabata workout without rest).
*Morgan will be going with 30min runs before and after the Tabata workout.

2nd phase:
Backward bear crawl x 10sec, burpee to broad jump back to starting point of bwd crawl, push-ups x 10, plank w/hip circles x 10, pull-ups x 3, hang x 20sec, thrusters x 5. This completes 1 round. Continue repeating for a total of 10 rounds with as little rest as possible in between each round.

*The Tabata’s can be running, cycling, rowing, arc trainer, or ski erg. They can also be complete on the treadmill at incline.
*If using a treadmill for the Tabata’s you’ll pop your feet off to the side during each 10sec recovery period.
*A 400m track is the best place to do your Tabata’s because it’s very easy to track the distance you’re covering each 4min round. As you come back to this workout several times throughout the year, you’ll find yourself covering more and more distance during the 4min rounds.
*Aerobic training zone effort is appx 70-80% of max HR. For the 20min runs, hang around the 70-75% range.