Yancy Camp Workout 1511

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 6min at easy zone 2 effort

The session:
Farmer’s carry x 30sec
Barbell thruster x 10
Burpee over bar x 10
Burpee broad jump x 10
Pull-up or asst pull-up x 10 to hand position change x 20
Run x 6min (first 2min zone 3, middle 2min zone 4, and last 2min are zone 3)
Row or Air Bike x 1.5min for max distance/cals
Run x 6min (first 3min are zone 4 and last 3 are zone 2)

This completes 1 round.
Continue repeating for 2 additional rounds.

Row x 12 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Ski x 12 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m

Air bike x 24 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.