Yancy Camp Workout 1270

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
Fwd & bwd bear crawl x 5 meters x 3
Run x 2min
Pull-up x 1 to hand position change x 20 to pull-up x 1 – drop and immediately transition to 10 rope or towel assisted pull-ups
Run x 3min
Fwd & bwd bear crawl x 5 meters x 3
Run x 4min
Pull-up x 1 to hand position change x 20 to pull-up x 1 – drop and immediately transition to 10 rope or towel assisted pull-ups
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.

Start timer
Row x 500m
The moment you finish complete as many RAM or weighted burpees as possible until timer reaches 3 minute mark
This completes 1 round.
Continue repeating for a total of 8 rounds (24 minutes)
Score – total number of burpees completed in 8 rounds.
*RAM – 55/33 & if not using a RAM weight implement(s) must be 50/30+
*Timer is not stopped between rounds – quick transitions are important