Yancy Camp Workout 1452

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:

Warm-up w/5min at easy zone 2 effort

Fartlek using a track, road, or trail
Run x 20sec easy zone 2 effort
Run 20sec at zone 4 effort
Continue repeating for a total of 21 rounds

Finish w/16min zone 2 easy effort run

Phase 3:
Weighted burpees x 10
Bar pull-up x 1 to hand position change x 20 to pull-up x 1
Continue repeating dropping reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.

Rest x 2min

Thruster descending ladder:
10
rest x 30sec
Continue repeating 9/8/7/6/5/4/3/2/1