Yancy Camp Workout 1525

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
Run x 30sec at zone 4 effort
Walking lunge x 30sec
Run x 1min at zone 4 effort
Walking lunge x 1min
Run x 90sec at zone 4 effort
Walking lunge x 90sec
Run x 2min at zone 4 effort
Walking lunge x 2min
Continue repeating until a total of 2 miles (3200m) of distance is covered.
Score – amount of time it takes you to cover the distance

Finish w/5min run at zone 2 easy

Finisher:
Farmer’s carry box step up x 20
Push-up x 20
Asst pull-up x 20
Plank w/up down x 20
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.