Yancy Camp Workout 1560

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

Modified Tabata:
Run x 30sec at strong zone 4 effort
Rest x 30sec (if on treadmill simply pop feet off to the side)
Continue repeating for a total of 6 rounds (6min)
Rest x 2min but during 2min you must complete 15 pull-ups or assisted pull-ups wall balls
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/10min run at zone 2 effort

Weighted walking lunge x 1min
Farmer’s carry surrender lunge x 1min
Split squat jump x 20sec
Dumbbell ground to overhead x 1min
Burpee to pull-up to 10sec hang x 7
Continue repeating for a total of 5 rounds.

Row x 250m
Rest x 30sec
Ski x 250m
Rest x 30sec
Continue repeating for a total of 15min for max distance