Yancy Camp Workout 1625

Warm-up
Run x 5min at easy zone 2 effort

Run at 10% incline x 1min at zone 5 effort
Rest x 2min
Continue repeating for a total of 30min

Finish with 10% x 10min at run at easy zone 2 effort (this will be a walk pace for many)

Ski x 16 strokes at 100% effort
Rest x 15sec
Continue repeating for a total of 1500m
Rest x 1min
Repeat the same for Row

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

If possible use a 400m track for this portion.
Start timer
Starting at common start – Burpee Broad Jump x 24 for max distance (mark place on track)
Run 400m (this will put you at the point where you finished your last burpee broad jump
Continue repeating until you cover 400m of burpee broad jump distance
Score = total time to complete 400m
*If you don’t have access to a track, burpee broad jump x 24, run x 90sec & continue repeating for a total of 25min