Yancy Camp Workout 56

Aerobic training zone pace run x 30min.
Find a steep hill appx 50m long and go immediately in to this 2nd phase of the session:
Run up x 2, sandbell bent rows x 20, towel pull-ups x 5, 40lb sandbell carry up x 1, sandbell bent rows x 20, towel pull-ups x 5, bucket carry up x 1, sandbell bent rows x 20, towel pull-ups x 5. This completes 1 round. Continue repeating for a total of 30min. Tempo pace for this workout and I want you constantly thinking about your competition. Mentally put yourself out on course and constantly tell yourself, “I will break every single one of you today”, “I will be consistently fast and efficient at every single thing the course throws at me today”.
Finish with – Aerobic training zone pace run x 30min.
*I consider sandbell’s an essential OCR training tool. You can receive 15% on all things Hyperwear including their sandbells when you access their website through the affiliate page on YancyCamp.com and use the code provided.
*Sandbell can be replaced with a sandbag or anything else in the 40lb range.
*Sandbell bent rows can replaced with a dumbbell, kettlebell, or similar.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.