Yancy Camp Workout 1146

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 4min at zone 2 effort
Walking lunge x 90sec
Continue repeating for a total of 5 rounds (27:30 minutes)

Finish w/10min run at easy zone 2 effort

Phase 3:
Ski Erg or Row x 10 pulls at 100% effort (choose one or the other – don’t move back and forth between the two)
Rest x 10sec
Continue repeating until you reach 500m
Rest x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds (2000m)

Air Bike x 24 pedals (12 each side) at 100% effort
Rest x 10sec
Continue repeating until you reach 25cal
Rest x 2min
Continue repeating for a total of 3 rounds (75cal)