Yancy Camp Workout 1248

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 strong tempo effort
Walking lunge x 10
Run x 2min
Walking lunge x 20
Run x 3min
Walking lunge x 30
Run x 4min
Walking lunge x 40
This completes 1 round.
Continue repeating for a total of 3 rounds (all at strong tempo effort – riding right below lactate threshold) for max distance.

Pull-up x 1 to hand position change x 16 to static hang x 10sec to pull-up x 1
Rest x 30sec
Continue repeating for a total of 8 rounds.

Row x 50sec for max meters
Rest x 10sec
Ski x 50sec for max meters
Rest x 10sec
Air Bike x 50sec for max cals
Rest x 10sec
This completes 1 round.
Continue repeating for a total of 4 rounds.