Yancy Camp Workout 1518

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
150m run
Rest until timer hits 60sec
Continue repeating until you’ve completed 11 x 150m runs
Track completion times
Score = average time to complete the runs

Finish w/10min run at zone 2 effort

Surrender Lunge x 20
Dumbbell ground to overhead x 20 (switching hands every rep)
Row x 60sec for max distance
Heavy farmer’s carry x 60m
Dual dumbbell shoulder to overhead press x 20
Continue repeating for 1 additional round.

Burpee to pull-up x 30
After every 5th rep complete 20 hand position change reps on the bar

Trap bar dead lift squat jumps 8 x 4 w/30sec rest