Yancy Camp Workout 1276

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:
5min run at easy zone 2 effort

Run x 1min at strong tempo effort
Dumbbell or kettlebell dead lift x 10
Run x 1min at strong tempo effort
Run x 1min at easy zone 2 effort
Run x 1min at strong tempo effort
Dumbbell or kettlebell dead lift x 10
Run x 1min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 5 rounds.

Finish w/5min run at easy zone 2 effort

Start timer
Air bike x 20cal
The moment you finish complete as many RAM or weighted burpees as possible until timer reaches 3 minute mark
This completes 1 round.
Continue repeating for a total of 8 rounds (24 minutes)
Score – total number of burpees completed in 8 rounds.
*RAM – 55/33 & if not using a RAM weight implement(s) must be 50/30+
*Timer is not stopped between rounds – quick transitions are important