Yancy Camp Workout 1542

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

Warm-up run x 5min at easy zone 2 effort

Start timer
600m run
Rest until timer hits 3:30min
Continue repeating until you’ve completed 7 x 600m runs
Score = average time to complete the 7 600’s.

Finish w/10min run at zone 2 effort

Lateral skater jumps x 20
Push-up x 20
Suitcase (single arm) dumbbell dead lift x 20 (10 each side)
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Start timer:
Pull-up every 10sec for a total of 10min