Yancy Camp Workout 1052

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run 600m (document time)
Rest x 4min (nothing more than walking during your rest period)
Continue repeating for a total of 4 600m runs
You score for this session is your average 600m time (the lower the better). Simply add all 4 600 times up and divide by 4.  This is your score.

Phase 3 (if possible, start this portion right after completing phase 2):
Farmer’s carry lunge x 6 to weighted burpee x 4
15% incline on a treadmill or outside on a hill (whatever you have access to) x 2min at strong zone 4 effort
Walk x 1min at easy zone 2 effort or easy jog down the hill (if outside, the jog down will take longer than 1min & that’s okay)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Phase 4:
DEKA/Hyrox/Functional Fitness Bonus
EMOM (every minute on the minute)
Air Bike x 10cal
Weighted lunge x 16 (8 each leg)
Row x 100m
Weighted Burpee x 8
Continue repeating for a total of 12min