Yancy Camp Workout 1551

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

Modified Tabata:
Run x 20sec at zone 5 effort
Rest x 20sec (if on treadmill simply pop feet off to the side)
Continue repeating for a total of 6 rounds (4min)
Rest x 2min but during 2min you must complete 10 weighted burpees
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/10min run at zone 2 effort

Weighted walking lunge x 45sec
Dumbbell surrender lunge x 45sec
Dumbbell ground to overhead x 45sec
Burpee to pull-up to 10sec hang x 6
Continue repeating for a total of 6 rounds.

Row x 250m
Ski x 250m
Continue repeating for a total of 2000m