Yancy Camp Workout 1132

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Run x 5min at zone 2 effort

90sec at easy effort
30sec at 95% effort
Continue repeating until you reach 6:00min (4 rounds)
Rest x 2min but during this 3min period you must complete the following:
Continue repeating for a total of 3 rounds.

Finish with 17min run at easy zone 2 effort with 10 walking lunges minute.
*Make sure you start the 17min run effort immediately after completing your 3rd round above.

Phase 3:
Row or Ski x 5 pulls at 100% effort
Rest x 10sec
Continue repeating until you reach 500m
Rest x 2min
Continue repeating for a total of 2500m (5 rounds)
If you have access to both row and ski, alternate back and forth each round.