Yancy Camp Workout 1533

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
400m run
Rest until timer hits 3min
Continue repeating until you’ve completed 8 x 400m runs
Score = average time to complete the 8 400’s.

Finish w/10min run at zone 2 effort

Barbell thruster x 20
Pull-up x 1 – drop and rest x 6sec – continue repeating for a total of 2min = 20reps
Continue repeating dropping thruster reps down to 17/14/11/8/5 for remaining 5 rounds.