Yancy Camp Workout 1267

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 1min at strong tempo effort
Plank w/hip circles x 8 & burpees x 4
Run x 2min
Plank w/hip circles x 8 & burpees x 4
Run x 3min
Plank w/hip circles x 8 & burpees x 4
Run x 4min
Plank w/hip circles x 8 & burpees x 4
This completes 1 round.
Continue repeating for a total of 3 rounds (all at strong tempo effort – riding right below lactate threshold) for max distance.

Rope or towel row w/pistol squat x 20
Rest x 30sec
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Row x 250m for time
Rest x 1min
Repeat for 3 additional rounds (1000 total meters)