Yancy Camp Workout 1512

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

Warm-up run x 5min at easy zone 2 effort

Start timer
100m run
Rest until timer hits 30sec
Continue repeating until you’ve completed 16 x 100m runs (1600m)
Track completion times
Score = average time to complete the runs

Finish w/15min run at zone 2 effort

Weighted alternating reverse lunge x 1min for max reps
Row x 90sec for max distance
Box step-overs x 1min for max reps

Burpee to pull-up x 30
After every 5th rep complete 20 hand position change reps on the bar

Heavy farmer’s carry x 100m
Dead lift weight, carry 5m down & back
Place weight on the ground
Continue repeating for a total of 10 reps (100m)