Yancy Camp Workout 953

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 3min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Squat jump w/low throw x 10 –
Sandbag, Kettlebell, or RAM side to side row x 20 (10 each side) – Exercise Demo
Row x 500m
Run x 1min at zone 4 above lactate threshold effort
*This completes 1 round.
Continue repeating for a total 6 rounds.
*If rower not available, modify with – air bike x 25cal, skierg x 500m, or box step-ups x 50 (25 each leg)
*If possible, make sure you tie everything together tight without rest periods

*If you’re training for Beast and/or Ultra distance, take the zone 2 run duration up to 5min for each round.

Much love – Coach Yancy