Yancy Camp Workout 861

Yancy’s Daily Dose of Awesome – 77

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Same as last week, we’re compromising the body then moving in to the run. This put us in similar situations that our bodies go through out on course in an obstacle race.  Enjoy!
Run x 5min at zone 3 effort (comfortable)
Walking lunge x 20 immediately followed by split squat jump x 10 – Exercise Demo
Rope or towel assisted pull-ups x 20 (reaching as high up as possible while also ensuring you’re able to complete the reps without resting) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.
Finish w/15min run at zone 2 effort (start this 15min run immediately after finishing the 6 rounds & it should be slightly slower than the 5min runs in the 6 rounds – focus on clean running mechanics). *If you have access to a treadmill, I want the entire 15min run to be at 15% incline – you may be brisk walking at this incline and this is 100% okay.
*Make sure you tie everything together in phase 2 without rest. We want the entire phase 2 training period to be at a zone 2-3 HR.

Phase 3:
Bodyweight step-ups x 10min for max reps – Exercise Demo