Yancy Camp Workout 360

Phase 1:
20min run at low end aerobic (zone 3) effort.

Phase 2:
*If outside, you’ll need a hill that takes appx 60sec to climb when moving at a strong threshold effort. Your rest period will be an easy controlled effort down while trying to maintain midfoot strike.
*If inside, you’ll use 15% incline for the 60sec climb and pop feet off to the side for 60sec or step off the treadmill for 60sec for your rest period.

60sec hill repeats x 20 at slightly above threshold effort (aka – dropping the hammer!)
Reps 4/8/12/16/20 will be carrying weight (double sandbag, sandbag, heavy ball bucket, rocks, or logs)

Phase 3:
20min run at low end aerobic (zone 3) effort.

Phase 4:
Pull-up x 1 to toe to bar x 2 to hip slaps x 2 to hand position change x 6 to pull-up x 1.
Drop & rest x 20sec
Continue repeating for a total of 15 rounds.