Yancy Camp Workout 1251

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 6 to split squat jump x 4
Run x 2min
Walking lunge x 12 to split squat jump x 8
Run x 3min
Walking lunge x 18 to split squat jump x 12
Run x 4min
Walking lunge x 24 to split squat jump x 16
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 hip slaps x 4 to hand position change x 16 to static hang x 10sec to pull-up x 1
Rest x 1min
Continue repeating for a total of 6 rounds.

Row x 60sec for max meters
Rest x 10sec
Ski x 60sec for max meters
Rest x 10sec
Air Bike x 60sec for max cals
Rest x 10sec
This completes 1 round.
Continue repeating for a total of 3 rounds.