Yancy Camp Workout 1155

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:
Run x 3min at zone 2 effort
Weighted burpee x 1min
Continue repeating for a total of 6 rounds (24:00 minutes)

Finish w/14min run at easy zone 2 effort

Phase 3:
It’s time to test!
Air bike x 25cal at max effort
Rest x 2min
Continue repeating – dropping cals down to 20/15/10 for remaining 3 rounds.

Bar hand position change x 16 to shoulder taps x 6 to hip slaps x 2
Single arm dumbbell snatch x 8 (switching hands each rep)
Rest x 30sec
Continue repeating for a total of 5 rounds