Yancy Camp Workout 1516

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:
Run x 4min – 1min zone 3, 2min zone 4, 1min zone 3
Dead ball shoulder over x 20
Weighted burpee x 20
Burpee broad jump x 20
Wall ball x 20
Rest x 1min
Continue repeating dropping reps down to 17/14/11/8 for remaining 4 rounds.

Asst pull-up x 20/18/16/14/12/10
Rest x 30sec in between each round

Row x 14 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Ski x 14 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Air bike x 28 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.