Yancy Camp Workout 1496

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 6min at easy zone 2 effort

Weighted Surrender Lunge x 20
Box Step Over x 20
Run x 3min
Rope or towel assisted pull-up w/3sec static hang after every 5th rep x 20
Run x 3min
Dumbbell bear crawl x 20m
Run x 3min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Row x 7 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Ski x 7 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Air bike x 14 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.