Yancy Camp Workout 1377

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 5min at zone 3 effort (make sure you’re below lactate threshold for the zone 3 work)
Farmer’s carry alternating reverse lunge x 16
Dumbbell burpees (dumbbell in each hand) x 8
Run x 3min at zone 3 effort
Farmer’s carry alternating reverse lunge x 10
Dumbbell burpees (dumbbell in each hand) x 5
This completes 1 round.
Continue repeating for a total of 4 rounds

Finish w/10min run at zone 2 effort

Finisher:
Air bike x 12cal
Rest x 20sec
Continue repeating for a total of 144 cals
Score – how long it takes you to get to 144 cals (rest time is included in total time)