Yancy Camp Workout 1604

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

Fartlek (400m track works best for this session but you can do it on the road or trail also
50m (run 90% of the curve) at zone 2 effort
150m (run the remainder of the curve and 100% of the straight) at zone 4 effort
50m (run 90% of the curve) at zone 2 effort
150m (run the remainder of the curve and 100% of the straight) at zone 4 effort
Continue repeating for a total of 12 laps (4800m)

Finish w 15min run at easy zone 2 effort.

Ski x 10 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.

Farmer’s carry Surrender Lunge x 10
Farmer’s carry walking lunge x 10
Farmer’s carry ground to overhead x 10
Farmer’s carry burpee x 10
Continue repeating dropping reps down to 8/6/4/2 for remaining 4 rounds.