Yancy Camp Workout 1389

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 3min at zone 2 effort
Walking weighted lunge reverse lunge x 60sec
Continue repeating for a total of 10 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:
Row x 5 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 1000m
Score – total time to reach 1000m