Yancy Camp Workout 1235

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Warm-up run x 5min at zone 2 effort

A 400m track or treadmill is recommended for this session (not required).
Run x 60sec for max distance
Rest x 60sec
This completes 1 round.
Continue repeating for a total 10 rounds
*Score – total distance covered in the 10 60sec runs.
*If using a 400m track, start at the common start and at the end of every 60sec run, mark where you are when you hit 60sec. Coast down for your 60sec rest period but make sure you walk back to where you stopped your last run. This is where you’ll start your next run after your 60sec rest period ends.

Run x 10min at easy zone 2 effort

Grip & pull work:
Pull-up x 2 to hand position change x 16 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating for a total of 10 rounds

DEKA Training:
Row x 8 pulls at 100% effort
10sec rest/transition
Ski x 8 pulls at 100% effort
10sec rest/transition
Air bike x 16 pedal strikes (8 each leg) at 100% effort
10sec rest/transition
Continue repeating until all 3 machines have reached the standard DEKA standard (500m/500m/25cal)
Rest x 2min
Continue repeating for 1 additional round.