Yancy Camp Workout 1425

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 (1min at zone 2, 1min at zone 4, 1min at zone 2)
Heavy dumbbell dead lift to farmer’s carry x 10m, place dumbbells down – repeat x 3 (30m)
Dumbbell one arm snatch x 10 (5 each side – switching every rep)
This completes 1 round.
Continue repeating for a total of 5 rounds

Finish w/15min run at zone 2 effort

Rope or towel assisted pistol squat pull-up x 20
Rest x 20sec
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Finisher:
Row x 17 strokes at 100% effort
Rest x 15sec
Continue repeating until you reach 1500m
Score – total time to reach 1500m