Yancy Camp Workout 393

Run x 2min at aerobic effort
Run x 1min at threshold effort
Continue repeating 2/1 for a total of 9min
Transition to:
Heavy weighted step-ups x 20 (make sure you leave one foot up on box/bench – as seen in video).
Sandbell rows x 30 (side to side – 15 each hand)
Pull up x 1 to hand position change x 10 – continue repeating pull up and hand changes until you’ve completed 5 sets (try and complete all 5 sets unbroken).
This completes 1 full round. Continue repeating for a total of 4 rounds.

*If doing this one indoors on the treadmill, you can transition back and forth between 0% & 15% for each 2min/1min

Finish w/24min tire drag at aerobic effort. *Lightweight car tire
*Tire drag can be modified w/24min run at aerobic effort.

*Aerobic effort is appx 70-80% of max HR
*For threshold effort think appx 2 mile race pace – it’s a fast pace and it’s not comfortable!