Yancy Camp Workout 1577

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

Run x 250m (125m out & back)
Dual dumbbell thruster x 6
Dual dumbbell alternating reverse lunge x 6
Dual dumbbell burpee x 6
Continue repeating for a total of 14 rounds.

Finish w 15min run at easy zone 2 effort.

Ski x 14 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.

Burpee to pull-up x 10
Dual dumbbell or RAM burpee x 10
Continue repeating dropping reps down to 9/8/7/6/4