Yancy Camp Workout 93

Fartlek:
51min aerobic training zone pace run. Every 3min I want you to sprint for 8-10sec but make sure you do not exceed 10sec.
Sandbell snatch & throw x 50yd, sandbell lunges x 50yd. Continue repeating but drop distance down to 40/40, 30/30, 20/20 for remaining 3 sets.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast

Bonus Workout:
Barefoot run from corner to corner diagonally the length of a Football field (this distance is 130yd), rest 20sec, continue repeating for a total of 15min (if you’re sticking to 20sec/20sec or 15reps if run time is slower than 20sec.
*If possible keep run time at appx 20sec but a slower pace is fine if needed.
*You can use any turf or smooth grass field for this workout.
*I recently posted on Facebook about the benefits of periodically running barefoot for short distances. Check it out and please feel free to message me with any questions you might have.

2nd phase of bonus workout: Pull-ups or max reps, rest x 30sec, continue repeating for a total of 10 rounds.
*Use strict form for the pull-ups
*Have a great week of training and as always, please feel free to message me with any questions you might have. Keep an eye out for a new website facelift and some really cool new features we’ll be launching this week.