Yancy Camp Workout 1563

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

Modified Tabata:
10% incline on the treadmill (if possible)
Run x 20sec at strong zone 4 effort
Rest x 10sec (if on treadmill simply pop feet off to the side)
Continue repeating for a total of 8 rounds (4min)
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/15min run at zone 2 effort

Farmer’s carry walking lunge x 1min
Farmer’s carry surrender lunge x 1min
Split squat jump x 10 reps
Dumbbell ground to overhead x 1min
Burpee to pull-up to 10sec hang x 10
Continue repeating for a total of 5 rounds.

Row x 250m at 100% effort
Rest x 30sec
Continue repeating dropping down to 200m/150m/100m/50m for remaining 4 rounds.