Yancy Camp Workout 1522

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 5min 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
4min run zone 2 easy
3min run zone 5 effort
This completes 1 round.
Continue repeating for a total of 2 rounds.
*Make sure you stay true to the effort. Pace will obviously drop somewhat each round as the time increases.

Finish w/5min run at zone 2 easy

Asst pull-up x 5
Dead lift x 5 (hex bar if possible – straight bar or kettlebell/dumbbell dead lift is fine also)
Continue repeating for a total of 6 rounds.

Row x 16 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Ski x 16 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1500m

Air bike x 32 pedal strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 50cal.