Yancy Camp Workout 1250

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 80sec for max distance
Rest x 40sec
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 80sec run, mark where you are when you hit 80sec. Coast down for your 40sec 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 80sec rest period ends.

Run x 10min at easy zone 2 effort

Grip & pull work:
Single arm dumbbell snatch x 60sec for max reps (alternating hand each rep)
Rest x 30sec
Continue repeating dropping down to 50/40/30sec for remaining 3 rounds.

DEKA Training:
Row x 500m at 100% effort
Rest x 1min
Box step-overs x 20
Rest x 1min
Ski x 500m at 100% effort
Rest x 1min
Box step-overs x 20
Air Bike x 25cal at 100% effort