Yancy Camp Workout 1391

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 5:00 minutes
Rest x 3 minutes (during 3min rest 20 weighted burpees must be completed)
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 walking lunge x 20 reps
Dumbbell thruster x 10
Rest x 1min
Continue repeating – dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.