Yancy Camp Workout 1562

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

This session is designed to be completed on a 400m track
*Place weight at the 400m finish line
Start timer
Run x 400m
Weighted walking lunge x 50m (increase the weight
Run x 400m (starting at the top of the curve after finishing 50m weighted walking lunge)
Walking lunge x 50m
Continue repeating this process until the lunge weight has progressed 400m (8 rounds – progressing weight 50m after each 400m)

Finish w 10min run at easy zone 2 effort.

Ski x 9 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 followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Air bike x 25cal at max effort
Rest x 30sec
Continue repeating dropping cals down to 20/15/10/5 for remaining 4 rounds.