Yancy Camp Workout 1116

Phase 1:
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

Phase 2:
Burpee broad jump x 10
Farmer’s carry lunge x 20
Pull-up x 2 to hand position change x 24 to pull-up to static elbow lock out hold x 5sec
6min run below lactate threshold for max distance
Rest x 2 minutes
Continue repeating for a total of 5 rounds.
*You can press the pace up to a tempo effort but you must stay under your lactate threshold. It should be a comfortable pace but you can creep up close to being uncomfortable. Tempo pace with compromised arms and legs is basically what we’re accomplishing here. Make sure you track your distance for the 5 rounds. We’ll be repeating this!

Finish w/10min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.

Phase 3:
Air bike x 25cal
Wall ball x 25 (20/14)
Continue repeating dropping down to 20/20, 15/15, 10/10, 5/5 for remaining 4 rounds.
Score = total time to complete!