Yancy Camp Workout 1379

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:
Tabata
Feet off to the side of the treadmill x 10sec
Run x 20sec at zone 4+ effort
Continue repeating for a total of 4:00 minutes
Rest x 3 minutes
Continue repeating for a total of 4 Tabata rounds.

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

Farmer’s carry weighted alternating reverse lunge x 30sec
Rest x 30sec
Ski or air bike x 30sec (if you have access to both swap every round)
Rest x 30sec
Rope or towel assisted pull-ups x 30sec
Rest x 30
This completes 1 round
Continue repeating for a total of 6 rounds.