Yancy Camp Workout 1247

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 70sec for max distance
Rest x 50sec
This completes 1 round.
Continue repeating for a total 10 rounds
*Score – total distance covered in the 10 runs.
*If using a 400m track, start at the common start and at the end of every 70sec run, mark where you are when you hit 70sec. Coast down for your 50sec 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 70sec rest period ends.

Run x 10min at easy zone 2 effort

Grip & pull work:
Single arm dumbbell snatch x 4
Pull-up x 1 to static hang x 10sec to hand position change x 16
Drop & rest x 10sec
Continue repeating until no longer able to complete or until you reach 8min mark

DEKA Training:
Row x 500m at 100% effort
Rest x 1min
Ski x 500m at 100% effort
Rest x 1min
Air Bike x 25cal at 100% effort