Yancy Camp Workout 1367

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:
Run x 5min at zone 2 easy effort

10% incline training
Run x 20sec at zone 4 effort
Pop feet off to the side of the treadmill x 40sec
This completes 1 round.
Continue repeating for a total 20 rounds.
After 10th round and after 20th round – complete 10 assisted pull ups followed by max bar hand position change reps

Finish with 10min at zone 2 easy effort. Increase duration if training for an ultra distance.

Weighted alternating reverse lunge x 15sec
Rest x 15sec
Continue repeating for a total of 4min
Row x 15sec at max effort/cals
Rest x 15sec
Continue repeating for a total of 4min
This completes 1 round.
Continue repeating for a total of 2 rounds.