Yancy Camp OCR Entry Level Workout 604

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:
12 Days of Christmas
*Complete the training session just like the song is sang. Enjoy!

1st – 100m run (50m down & back)
2nd – 20yd fwd/bwd bear crawl
3rd – Pull-ups x 3
4th – Burpees x 4
5th – Burpee broad jump x 5
6th – Alternating V-ups x 6
7th – Sumo jumping jacks x 7
8th – Split squat jumps x 8
9th – Plank w/hip circles x 9
10th- Mountain climbers x 10
11th- Broad jumps x 11
12th- Run x 1200m at above lactate threshold effort

*If you’re not familiar with how the song and this workout goes, here’s the rundown:
Perform the 1st exercise
Perform the 2nd exercise immediately followed by the 1st
Perform the 3rd exercise immediately followed by the 2nd and then the 1st
Perform the 4th exercise immediately followed by the 3rd, 2nd, and 1st
Perform the 5th exercise immediately followed by the 4th, 3rd, 2nd, and 1st
Continue this all the way up to performing the 12th exercise followed by the 11th, 10th, 9th, 8th, 7th, 6th, 5th, 4th, 3rd, 2nd, and 1st.