Yancy Camp Workout 1519

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:
Fartlek
1min run zone 2 easy
30sec run zone 5 effort
2min run zone 2 easy
1min run zone 5 effort
3min run zone 2 easy
90sec run zone 5 effort
This completes 1 round.
Continue repeating for a total of 3 rounds.

Finish w/10min run at zone 2 easy

Asst pull-up x 20
Burpee broad jump x 20
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Row x 15 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Ski x 15 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Air bike x 30 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.