Yancy Camp Workout 1486

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 run x 5min at easy zone 2 effort

Start timer
200m run
Rest until timer hits 90sec
Continue repeating until you’re completed 10 200m runs (13:30 minutes)
During 90sec rest log time to complete 200m run
Score = average time to complete 200m runs.

Finish w/10min at zone 2 effort

Phase 3:
Barbell thruster x 10
Pull-up or assisted pull-up x 10 to static hang x 30sec or until forced to drop (if less than 30sec)
Continue repeating dropping reps down to 9/8/7/6/5 for remaining 5 rounds.