Yancy Camp Workout 1498

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

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

Start timer
50m run
Rest until timer hits 30sec
Continue repeating until you’re completed 32 50m runs (1600m)
Track completion times
Score = average time to complete the runs

Finish w/15min at zone 2 effort

Full body strength training session:
10 stations at 5 x 15 (5 supersets – 2 stations at a time at 5 x 15)
The goal is to complete the entire session in 40 minutes but you can work in more rest period if needed.
I tested this yesterday and here’s what my 10 stations were:
Chest press
Leg raise
Lat pulldown
Back extension
Hack squat
Cable row
Push-Up
Shoulder press
Bodyweight squat jump
Bicep curl