Yancy Camp Workout 1553

Warm-up
Run x 5min at easy zone 2 effort

This session is designed to be completed on a 400m track
Start timer
Split squat jump x 10
Run x 45sec at zone 4 effort
Split squat jump x 10
Run x 45sec at zone 4 effort
Run x 2min at zone 2 effort
Continue repeating for a total of 8 rounds.

Finish w 10min run at easy zone 2 effort.

Ski x 6 strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 1500m
Rest x 1min
Repeat the same for Row

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep
Continue repeating for a total of 6 rounds.

Air bike x 48 pedal strokes at 100% effort
Rest x 30sec
Continue repeating until you have completed 125cal