Yancy Camp Workout 1319

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  7 (400m x 7)
Log time to complete each run – goal is to have the lowest average time possible.

Finish w/5min run at easy zone 2 effort

Start timer
Air bike x 25cal
Rest x 1min
Air bike x 20cal
Rest x 1min
Air bike x 15cal
Rest x 1min
Air bike x 10cal
Rest x 1min
Air bike x 5cal

Score = total time (including rest time) to complete

Finish with pull-up x 1 to hand position change x 20 – continuing until forced to drop