Yancy Camp Workout 1513

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

The session:
Med ball sit-up x 20
Farmer’s carry x 30sec
Bar static hang until forced to drop or until you reach 30sec
Run x 3min (first min zone 3, second min zone 4, and last min zone 3)
Dead ball or sandbag shoulder over x 15
Run x 3min (first min zone 3, second min zone 4, and last min zone 3)

This completes 1 round.
Continue repeating for 3 additional rounds.

Row x 13 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Ski x 13 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Air bike x 26 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.