Yancy Camp Workout 1016

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 :30sec at easy zone 2 effort
Run x 90secsec at strong zone 4 effort (as close to 1 mile race pace as possible)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the :30sec easy recovery periods!

Finish with:
Cycle x 10min at easy zone 2 effort
Weighted burpee x 2min at max effort
Row, Ski, incline treadmill, jacob’s ladder, or other form of aerobic conditioning x 10min at easy zone 2 effort
Dead ball shoulder over x 2min at max effort (modify w/ground to overhead – rock, kettlebell, or any other weight implement)
Run x 10min at easy zone 2 effort
Weighted burpee x 2min at max effort