Yancy Camp Workout 910

Yancy’s Daily Dose of Awesome – 126 (celebrate fitness)

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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
This week we’re focusing 100% in on the run without any OCR specific strength training meshed in.
Run x 200m at slightly faster than 1600m/mile race pace
Run x 100m at zone 2 easy effort (nice and easy)
*Continue repeating for a total of 34min
*This session is definitely easier to complete outside vs on a treadmill.

Finish w/6min run, incline treadtire drag at easy zone 2 effort.

Phase 3:
Start timer
Pull-up x 2 to hand position change x 16 to pull-up x 2
Burpee x 5
This completes 1 round.
Continue repeating until you have completed 12 rounds.
*Can you beat last weeks time?? I’ve progressed it just a bit this week. Enjoy!
*Use a strength band for assistance if needed for pull-up & hand position change reps