Yancy Camp Workout 1161

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 2min at zone 2 effort
Single leg burpee x 8
Run x 2min at zone 2 effort
Split squat jump x 8 to walking lunge x 8
This completes 1 round.
Continue repeating for a total of 12 rounds.

Finish w/12min run at easy zone 2 effort

Phase 3:
Row, ski, or air bike (whichever you have available):
60sec on for max cals – 60sec rest
Continue repeating dropping down to 50sec/50sec, 40/40, 30/30, 20/20, 10/10
This completes 1 round.
Continue repeating for a total of 3 rounds.