Yancy Camp Workout 1517

Phase 1:
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
10% incline x 5min at zone 2 effort

This session is designed to be completed on a 400m track but if necessary you can do come mimic is at an open park type setting where you can have a specific area of grass running area.

Starting from the common start:
Start timer
Burpee broad jump x 15
Run 400m (this will put you right back at the point where you finished your 15th burpee broad jump)
Continue repeating this process until you finish you complete a full 400m of burpee broad jumps.
Your score for this session is your total time to complete this challenge.
*On the set of burpee broad jumps that has you crossing the finish line during one of the 15 reps, stop the clock the moment you cross the finish line (this time is your score)

Row x 100m at 100% effort
Row x 100m at zone 2 easy effort
Continue repeating for a total of 1000m
Rest x 1min
Repeat the same for Ski

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep
Continue repeating for a total of 6 rounds.

Air bike x 26 pedal strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 100cals