Yancy Camp Workout 1122

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:
Burpee broad jump x 10
Farmer’s carry box step-up x 10 (5 each leg – go heavy)
Pull-up x 2 to hand position change x 20 to pull-up to static elbow lock out hold x 5sec
4min run below lactate threshold for max distance
Continue repeating for a total of 6 rounds.
*You can press the pace up to a tempo effort but you must stay under your lactate threshold. It should be a comfortable pace but you can creep up close to being uncomfortable. Tempo pace with compromised arms and legs is basically what we’re accomplishing here. Make sure you track your distance for the 6 rounds. We’ll be repeating this!

Finish w/12min run at easy zone 2 effort

Phase 3:
SkiErg Tabata
10sec easy pull
20sec 95% effort pull
Continue repeating until you reach 4min mark
Rest x 2min
Repeat for 1 additional 4min round.
*Modify with – row or air bike