Yancy Camp Workout 1007

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Fartlek
Run x 1min at easy zone 2 effort
Run x 1min at strong zone 4 effort (appx 1 mile race pace)
This completes 1 round.
Continue repeating for a total of 15 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 for the 1min easy efforts!

Finish w/20min bike or other aerobic conditioning training method at zone 2 effort
*Start this 20min session the moment you finish your 15 rounds.

Phase 3:
Air Bike x 10cal at 100% effort
Rest x 30sec
Continue repeating for 10 rounds (100 cals)
*Your score is the amount of time it takes you to get to 100 cals.

Modification if you don’t have access to an air bike:
Split squat jump x 16 (8 each leg)
Dumbbell, Spartan RAM, sandbag, rock, etc ground to overhead (dumbbell in each hand) x 8
Rest x 30sec
Continue repeating for a total of 10 rounds for time.
*The weight should be heavy but no require to you rest/break up the reps during the 8 reps.