Yancy Camp Workout 1353

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 6min at zone 2 effort

200m Fartlek
200m at 800m race pace
200m at easy zone 2 effort
Continue repeating for a total of 12 rounds (4800 meters / 3 miles)

Finish w/8min easy zone 2 effort

Start timer
Weighted burpee x 3.5 minutes for max reps

Finisher:
Start timer
Ski or row x 400m
Burpee x 2 to pull-up (after completing 2nd burpee) to hand position change x 16 reps – continue repeating for a total of 90sec
This completes 1 round.
Continue repeating for a total of 5 rounds.