Yancy Camp Workout 1529

Phase 1:
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

Phase 2:
Warm-up
Run x 5min at easy zone 2 effort

This session is designed to be completed on a track or field where 100m distance can be used
From a standard starting point run 100m down and back
Burpee broad jump x 5 toward the 100m distance finish line
After 5th burpee broad jump run down & back to the point where you were when you finished your 5th jump
From this point burpee broad jump x 5
*Continue repeating – the running distance gets shorter every round. Continue until you reach the 100m line

This completes 1 round – continue repeating for 1 additional round.

Finish w 10min run at easy zone 2 effort.

Row x 140m at 100% effort
Row x 60m at zone 2 easy effort
Continue repeating for a total of 1200m
Rest x 1min
Repeat the same for Ski

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep
Continue repeating for a total of 6 rounds.

Air bike x 32 pedal strokes at 100% effort
Rest x 10sec