Yancy Camp Workout 1395

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 3min at zone 2 effort
Alternating reverse lunge reverse lunge x 30sec
Run x 3min at zone 2 effort
Row x 1min at 90%+ effort (if necessary, replace rowing with dumbbell ground to overhead x 1min)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Rope or towel asst pull-ups x 20
Push-up x 20
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Finisher:
Row x 7 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m
Score – total time to reach 1000m

Yancy Camp Workout 1395

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

Run x 5min at easy zone 2 effort

Phase 2:
Start timer
Run x 400m
Reverse lunge x 12 to split squat jump x 12 to burpee broad jump x 6
This completes 1 round.
Continue repeating for a total of 20 minutes
Score = total distance covered in 20min

Finish w/15min run at easy zone 2 effort.

Rope or towel assisted pull-up w/split squat jump x 20
Rope or towel assisted row (feet out in front of you) x 10
Bar pull-up x 1 to hand position change x 20 to static hang x 20sec
Rest x 1min
Continue repeating for a total of 5 rounds.