Yancy Camp Workout 1543

Run x 5min at easy zone 2 effort

The session:
Fartlek
Run x 30sec at zone 4 effort
Run x 30sec at zone 2 effort
Continue repeating but bumping up time to 45sec/45sec, 1min/1min, 1.5min/1.5min, 2min/2min for remaining 5 sets.
Walking lunge x 90sec

This completes 1 round.
Continue repeating for a total of 3 rounds.

Finish w/10min run at zone 2 easy

Finisher:
Start timer
Pull-up every 10sec for a total 5min
Heavy farmer’s carry x 30sec
Farmer’s carry box step-up x 1min
Continue repeating dropping pull-up time down to 4/3/2/1min for remaining 4 rounds.