Yancy Camp Workout 1152

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
Weighted ground to overhead x 1min
Continue repeating for a total of 6 rounds (24:00 minutes)

Finish w/12min run at easy zone 2 effort

Phase 3:
Air Bike x 30 pedals (15 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 16 to shoulder taps x 6 to hip slaps x 2
Rest x 30sec
Continue repeating for a total of 5 rounds (120 total reps)