Yancy Camp Workout 1215

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 3 effort
Burpee broad jump x 10
This completes 1 round.
Continue repeating for a total of 9 rounds.

Run x 10min at easy zone 2 effort

Finisher
Farmer’s carry step-up x 10
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 10 rounds.

Pull-up x 1 to hand position change x 8
Rest x 20sec
Pull-up x 1
Rest x 10sec
This completes 1 round.
Continue repeating for a total of 10min

Row x 500m
Ski x 500m
Air Bike x 25cal
Rest x 1min
Continue repeating dropping down to 400m/400m/20cal
300m/300m/15cal
200m/200m/10cal
Score – total time to complete the 4 rounds.