Yancy Camp Workout 1404

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
Dead ball, sandbag, rock, or RAM ground to overhead x 1min for max reps
Run x 3min at zone 2 effort
Row or Ski x 2min at 90%+ effort (if you have access to both, swap each round)
This completes 1 round.
Continue repeating for a total of 4 rounds.

Weighted walking lunge x 20
Rope or towel assisted pull-up x 20
Wall ball x 20
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds
*No rest between exercises or rounds.

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