Yancy Camp Workout 1138

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

2:15min at easy effort
45sec at strong zone 4 effort above lactate threshold effort (appx 1 mile race pace)
Continue repeating until you reach 9:00min
Rest x 2min but during this 2min period you must complete the following:
Farmer’s carry lunge x 8 to weighted burpee x 4
Continue repeating for a total of 3 rounds.

Finish with 7min run at zone 2 easy effort

Phase 3:
Row or Ski x 7 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.