Yancy Camp Workout 1569

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

This session is designed to be completed on a 400m track
*Place weight near the common start line
Start timer
Run x 400m (100m zone 3, 200m zone 5, 100m zone 3
Weighted walking lunge x 50m
Run x 400m (starting at mark where you finish your weighted walking lunge x 100m)
Weighted 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/15min run at easy zone 2 effort.

Dumbbell bear crawl x 40m (5m down & back x 4)
Single arm dumbbell ground to overhead x 10 (switching hands each rep)
Continue repeating for a total of 3 rounds.

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.