Yancy Camp Workout 1316

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
500m run
Rest until timer reaches 3min
Continue repeating 500m run every 3min for a total of  6 (400m x 6)
Log time to complete each 500m run – goal is to have the lowest average time possible.

Finish w/5min run at easy zone 2 effort

Start timer
Air bike x 5cal
Rest x 20sec
Continue repeating for a total of 20 rounds (100cals)

Pull-up x 1 to hand position change x 20 to shoulder taps x 4 to static hang x 10sec