Yancy Camp Workout 1398

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 2min at zone 2 effort
Farmer’s carry alternating reverse lunge x 30sec
Run x 2min at zone 2 effort
Row x 90sec at 90%+ effort (if necessary, replace rowing with dumbbell ground to overhead x 1min)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Rope or towel asst pull-ups x 20
Single leg burpees x 20
Rest x 30sec
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Finisher:
Row x 8 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m
Score – total time to reach 1000m