Yancy Camp Workout 1483

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:

Warm-up 10% incline x5min at easy zone 2 effort

Start timer
400m run
Burpees until timer reaches 3min
Continue repeating for a total of 8 rounds (24min)
Score = total nunmber of burpees completed in the 8 rounds
*If you find yourself completing your runs in 2:15 minutes of longer, bump up to 4min rounds.

Finish w/10min at zone 2 effort

Phase 3:
Dumbbell ground to overhead x 10 (switching hands each rep)
Dumbbell bear crawl x 20m
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 20sec
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.