Yancy Camp Workout 1407

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 3min at zone 2 effort
Dead ball, sandbag, rock, or RAM ground to overhead x 1min for max reps
Run x 3min at zone 2 effort
Farmer’s carry box step-up x 1min
This completes 1 round.
Continue repeating for a total of 4 rounds

Finish w/6min run at zone 2 effort

Rope or towel assisted pull-up x 20
Burpee x 10
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.

Finisher:
Row x 11 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m
Score – total time to reach 1000m