Yancy Camp Workout 1528

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 5min at easy zone 2 effort

The session:
Fartlek
Run x 30sec at zone 4 effort
Burpee broad jump x 5 for max distance
Run x 1min at zone 4 effort
Burpee broad jump x 10 for max distance
Run x 90sec at zone 4 effort
Burpee broad jump x 15 for max distance
Run x 2min at zone 4 effort
Burpee broad jump x 20 for max distance
Continue repeating until a total of 2 miles (3200m) of distance is covered.
Score – amount of time it takes you to cover the distance

Finish w/10min run at zone 2 easy

Finisher:
Dumbbell ground to overhead x 1min (switching hand each rep)
Heavy farmer’s carry x 30sec
Dual dumbbell shoulder to overhead press x 30se
Jump rope x 1min for max reps
Air bike x 1min for max cals
Rest x 2min
Complete for 1 additional round