Yancy Camp Workout 1512

Phase 1:
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 x 5min at zone 2 effort
*Last 1min pick up to strong zone 3 effort

10% incline training:
Run x 15sec at zone 5 effort
Rest w/feet off to the side x 45sec
Continue repeating for 6 additional intervals adjusting time to
20/40
25/35
30/30
35/25
40/25
45/15
This completes 1 round.
Continue repeating for 2 additional rounds.

Finish with 15% x 9min at easy zone 2 effort

Wall Ball x 10
Weighted Burpee x 10
Continue repeating dropping reps down to 9/8/7/6/5/4/3 for remaining 7 rounds.

Air bike x 22 pedal strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 100cals