Yancy Camp Workout 1607

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
40m walk
160m at zone 4 effort
40m walkat
160m 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 box step-up x 10 (alternating – 5 each leg)
Box step over x 10
Dual dumbbell burpee x 5
Continue repeating for a total of 8 rounds.