Yancy Camp Workout 1134

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:
Farmer’s carry step-up x 20 (10 each leg)
Pull-up x 3 to hand position change x 24 to pull-up x 1 to static elbow lock out hold x 10sec
4:00min run below lactate threshold for max distance
Continue repeating for a total of 6 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.

Finish w/10min run at easy zone 2 effort

Phase 3:
Ski Erg or Row x 6 pulls at 100% effort (choose one or the other – don’t move back and forth between the two)
Rest x 10sec
Continue repeating until you reach 500m
Rest x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds (2000m)