Yancy Camp Workout 1531

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
Walking lunge x 30 reps
Run x 1min at zone 4 effort
Walking lunge x 30 reps
Run x 90sec at zone 4 effort
Walking lunge x 30 reps
Run x 2min at zone 4 effort
Walking lunge x 30 reps
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 bear crawl x 1min for max distance
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 20sec
Continue repeating for a total of 4 rounds.