Yancy Camp Workout 1313

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

Start timer
400m run
Rest until timer reaches 3min
Continue repeating 400m run every 3min for a total of  6 (400m x 6)
Log time to complete each 400m run – goal is to have the lowest average time possible.

Finish w/5min run at easy zone 2 effort

Start timer
Burpee broad jump x 14 for max distance
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 30sec
Plank w/knee to elbow x 20
Farmer’s carry weighted step-up x 10 (5 each leg)
This completes 1 round.
Continue repeating for a total of 6 rounds.