Yancy Camp Workout 1221

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 3 effort
Farmer’s carry box step-up x 16
Run x 2min at zone 3 effort
Farmer’s carry box step-up x 12
Run x 1min at zone 3 effort
Farmer’s carry box step-up x 8
This completes 1 round.
Continue repeating for a total of 4 rounds.

Run x 15min at easy zone 2 effort

Pull-up x 1 to hand position change x 8 to shoulder taps x 4 to pull-up x 1 to static hang x 10sec
Rest x 20sec
Continue repeating for a total of 8min

Row x 500m
Ski x 500m
Air Bike x 25cal
Rest x 1min
Continue repeating dropping down to 400m/400m/20cal
300m/300m/15cal
200m/200m/10cal
Score – total time to complete the 4 rounds.