Yancy Camp Workout 1532

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 400m track
From the standard start on a 400m track run to the 200m point on the track and then turn around and run back to the start line.
Burpee broad jump x 7
Starting at the point where you finished your 7th burpee broad jump run to the 200m point turn around and run back to the 7th burpee finish point.
Continue repeating this process until you hit the 200m turn around point during a set of burpee broad jumps.
*The running distance gets shorter every round.
*Your score is the total time it takes to complete the challenge.

Finish w 10min run at easy zone 2 effort.

Row x 150m at 100% effort
Row x 50m 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 34 pedal strokes at 100% effort
Rest x 10sec