Yancy Camp Workout 1502

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 burpee x 10
Burpee broad jump x 10
Pull-up or asst pull-up x 10
Run x 4min (first 2min are zone 4 and last 2 are zone 2)
Assisted pull-up w/3sec static hang after every 5th rep x 20
Run x 4min (first 2min are zone 4 and last 2 are zone 2)
Row or Air Bike x 1min for max distance/cals
Run x 4min (first 2min are zone 4 and last 2 are zone 2)
This completes 1 round.
Continue repeating for a total of 3 rounds.

Row x 9 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Ski x 9 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Air bike x 18 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.