Yancy Camp Workout 1226

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:
Warm-up run x 5min at zone 2 effort

Start timer
Run x 3min at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Run x 90sec at zone 4 above lactate threshold effort
Run x 90sec at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Run x 1min at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
Run x 30sec at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 2 rounds (32 total minutes)

Run x 5min at easy zone 2 effort

Grip & pull work:
Pull-up x 1 to static hang x 10sec to hand position change x 20 to pull-up x 1 to static hang x 10sec
Rest x 30sec
Continue repeating for a total of 8 rounds

DEKA Training:
Row x 5 pulls at 100% effort
10sec rest/transition
Ski x 5 pulls at 100% effort
10sec rest/transition
Air bike x 10 pedal strikes (5 each leg) at 100% effort
10sec rest/transition
Continue repeating until all 3 machines have reached the standard DEKA standard (500m/500m/25cal)
Rest x 2min
Continue repeating for 1 additional round.