Yancy Camp Workout 1538

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 400m (1 full lap) then turn around and run back to the start line.
Burpee broad jump x 10 followed by walking lunge x 20
Starting at the point where you finished your 20th lunge run to the same turn around point (at lap finish line) and run back to the 20th lunge finish point.
Continue repeating this process until you hit the 300m turn around point during a set of 20 lunges.
*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 170m at 100% effort
Row x 30m 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 38 pedal strokes at 100% effort
Rest x 10sec