Yancy Camp Workout 1594

Run x 5min at easy zone 2 effort

The session:
10% incline x 20sec at 400m race effort
40sec rest (pop feet off to the side)
This completes 1 round
Continue repeating for a total 34min

Finish with 26min cycle at zone 3 effort and make sure you start the cycle immediately after completing intervals above.

Row x 70m at max effort followed by 30m at easy zone 2 effort – continue repeating for a total of 1500m
Ski x 70m at max effort followed by 30m at easy zone 2 effort – continue repeating for a total of 1500m
Air Bike x 7cal at max effort followed by 3cal at easy zone 2 effort – 130cal

Pull-up to hand position change x 20 to static hold until reaching 30sec
Rest x 30sec
Continue repeating for a total of 6 rounds.