Yancy Camp Workout 1149

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 zone 2 effort
Walking lunge x 1min
Continue repeating for a total of 5 rounds (20:00 minutes)

Finish w/15min run at easy zone 2 effort

Phase 3:
If you’ve been consistent with our 6 week progression, I’m VERY confident you’re going to see a big PR in your Row and/or Ski time
Row x 500m for time.
*Make sure you complete a good warm-up and then drop the hammer. This is an all out 100% effort!

Air Bike x 26 pedals (13 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)

Bar hand position change x 20
Rest x 20sec
Continue repeating for 5 additional rounds (120 total reps)