Yancy Camp Workout 1508

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

Farmer’s carry x 30sec
Barbell thruster x 10
Burpee broad jump x 10
Burpee over bar
Heavy farmer’s carry x 60m
Pull-up or asst pull-up x 15
Run x 6min (first 3min are zone 4 and last 3 are zone 2)
Assisted pull-up x 20 w/3sec static hang after every 5th rep
Run x 6min (first 3min are zone 4 and last 3 are zone 2)
Row or Air Bike x 1.5min for max distance/cals
Run x 6min (first 3min are zone 4 and last 3 are zone 2)
This completes 1 round.
Continue repeating for 1 additional round.

Row x 11 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Ski x 11 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Air bike x 22 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.