Yancy Camp Workout 1450

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Run x 7min at easy zone 2 effort

Phase 2:
Start timer
Run x 10sec at zone 4 effort – 10sec at zone 2 effort
Run x 20sec at zone 4 effort – 20sec at zone 2 effort
Run x 30sec at zone 4 effort – 30sec at zone 2 effort
Run x 40sec at zone 4 effort – 40sec at zone 2 effort
Run x 50sec at zone 4 effort – 50sec at zone 2 effort
Run x 60sec at zone 4 effort – 60sec at zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Farmer’s carry x 30sec
Single arm dumbbell snatch x 30sec (switching hands each rep)
Rest x 30sec
Continue repeating for a total of 7 rounds.

Row x 50m at 100% effort
Row x 50m at easy zone 2 effort
Continue repeating for a total of 10 minutes
Score = total meters rowed