Yancy Camp Workout 1600

Run x 5min at easy zone 2 effort

The session:
10% incline x 30sec at 400m race effort
30sec rest (pop feet off to the side)
This completes 1 round
Continue repeating for a total 34min

Finish with 26min cycle at zone 3 effort and make sure you start the cycle immediately after completing intervals above.

Row x 120m at max effort followed by 80m at easy zone 2 effort – continue repeating for a total of 2400
Ski x 120m at max effort followed by 80m at easy zone 2 effort – continue repeating for a total of 2250m
Air Bike x 9cal at max effort followed by 6cal at easy zone 2 effort – 135cal

Pull-up to hand position change x 20 to pull-up to static hold until reaching 30sec
Rest x 30sec
Continue repeating for a total of 6 rounds.