Yancy Camp Workout 1125

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:
Weighted pull-up x 3 to static elbow lock out hold x 5sec after completing 3rd rep
Walking dumbbell farmer’s carry lunge x 4 to dumbbell burpee x 2 – repeat x 3 rounds
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.

Finish w/12min run at easy zone 2 effort

Phase 3:
Air Bike Tabata
10sec easy
20sec 95% effort pull
Continue repeating until you reach 4min mark
Rest x 2min
Repeat for 2 additional 4min rounds.
*If you don’t have access to an air bike, modify with rower or ski erg.