Yancy Camp Workout 297

The running portions can be modified and completed on the treadmill at incline. If unable to run, you can modify and complete on a bike, rower, or other.

20min fartlek:
3min run at low end aerobic training zone effort
2min run at strong tempo effort
Continue repeating until you hit 20min
*Low end aerobic training zone effort is appx 70-80% of max HR (hang around 70% for the 3min sections)
*Tempo effort is appx 80-90% of max HR (hang around 85-90% for the 2min sections)

Phase 2:
Lunges x 8, split squat jumps x 4, burpees x 2, bwd bear crawl back to starting position of lunges.
This completes 1 round. Continue repeating for a total of 4min)

15min fartlek (same as above but stop at 15min)

Repeat phase 2

10min fartlek (same as initial fartlek but stop at 10min)

Repeat phase 2

5min fartlek (samw as initial fartlek but stop at 5min)

Repeat phase 2