Yancy Camp Workout 30

Tabata’s on the track: starting at common start, 10sec brisk walk, 20sec run, 10sec brisk walk, 20sec run, continue repeating until you hit 4min mark. Mark location on the track where you finish and calculate total distance covered. Rest x 3min & continue repeating for a total of 5 rounds. Immediately after finishing Tabata’s – lunges down 100m straight, run back, lunges back down w/sandbag, run back. This completes 1 round. Continue for a total of 4 rounds (total of 800m of lunges – 400m without weight & 400m w/weight). Finish with a 20min aerobic training zone pace run
*Pace for 20sec portion of Tabata’s should be very close to 100% effort.
*You can also use your GPS watch to calculate distance for each 4min Tabata.

Bonus workouts for the week:
Row x 500m, burpees x 20, treadmill 15% w/sandbag or sandbell x 5min. This completes 1 round. Continue for a total of 5 rounds.

Stairclimber x 5 floors at easy pace, 5 floors at high tempo pace. Continue x 50 floors. Farmer’s walk x 90sec, pul-up x 1, 10sec hang, continue until forced to drop. Repeat farmers & pull-up cycle. This completes 1 round. Continue for a total of 3 rounds.