Yancy Camp Workout 1203

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 30min at zone 3 effort
Every 2min mark – single leg burpee x 6
Finisher single leg burpee x 30
*If you have easy access to a pull-up bar for this session, go with 4 single leg burpee to pull-up reps every 2min

Run x 10min at easy zone 2 effort

Finisher
Farmer’s carry x 60sec unbroken
Pull-up x 1 to hand position change x 20 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1 to static hang x 10sec
Continue repeating dropping farmer’s carry down to 50/40/30/20sec for remaining 3 rounds.
Rest x 1min

Row x 1000m for time