Yancy Camp Workout 1158

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 1min at zone 2 effort
Single leg burpee x 4
Run x 1min at zone 2 effort
Split squat jump x 4 to walking lunge x 4
This completes 1 round.
Continue repeating for a total of 12 rounds.

Finish w/16min run at easy zone 2 effort

Phase 3:
Row, ski, or air bike (whichever you have available) x 30sec
Pull-up x 2 to hand position change x 16 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 10:00 minutes for max row meters