Yancy Camp Workout 1568

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

This session is designed to be completed on a 400m track
*Place weight at the 400m finish line
Start timer
Run x 800m
Weighted walking lunge x 100m
Run x 800m (this run and all remaining starts where you drop your lunge weight)
Weighted walking lunge x 100
Continue repeating this process until the lunge weight has progressed 400m (4 rounds – progressing weight 100m after each 800m)

Finish w 15min run at easy zone 2 effort.

Ski x 11 strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 1500m
Rest x 1min
Repeat the same for Row

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Farmer’s carry hold w/surrender lunge x 10
Dumbbell burpee x 10
Continue repeating dropping reps down to 9/8/7/6/4