Yancy Camp Workout 1386

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 x 2min at zone 2 effort
Weighted alternating reverse lunge x 30sec
Continue repeating for a total of 16 rounds.

Rope or towel asst pull-ups x 20
Push-up x 20
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.

Finisher:
Air bike x 10cal
Rest x 20sec
Continue repeating for a total of 100 cals
With 20sec rest, you should be significantly faster to 10cal each round.