Yancy Camp Workout 1554

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

Modified Tabata:
Run x 30sec at zone 5 effort
Rest x 30sec (if on treadmill simply pop feet off to the side)
Continue repeating for a total of 6 rounds (6min)
Rest x 2min but during 2min you must complete 10 weighted burpees
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/10min run at zone 2 effort

Weighted walking lunge x 45sec
Dumbbell surrender lunge x 45sec
Split squat jump x 15sec
Dumbbell ground to overhead x 45sec
Burpee to pull-up to 10sec hang x 6
Continue repeating for a total of 6 rounds.

Row x 2
Rest x 30sec
Ski x 200m
Rest x 30sec
Continue repeating for a total of 15min for max distance