Yancy Camp Workout 1244

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

A 400m track or treadmill is recommended for this session (not required).
Run x 60sec for max distance
Rest x 60sec
This completes 1 round.
Continue repeating for a total 10 rounds
*Score – total distance covered in the 10 60sec runs.
*If using a 400m track, start at the common start and at the end of every 60sec run, mark where you are when you hit 60sec. Coast down for your 60sec rest period but make sure you walk back to where you stopped your last run. This is where you’ll start your next run after your 60sec rest period ends.

Run x 10min at easy zone 2 effort

Grip & pull work:
Single arm dumbbell snatch x 4
Pull-up x 1 to static hang x 10sec to hand position change x 16
Drop & rest x 10sec
Continue repeating until no longer able to complete or until you reach 8min mark

DEKA Training:
Row x 500m at 100% effort
Rest x 1min
Ski x 500m at 100% effort
Rest x 1min
Air Bike x 25cal at 100% effort