Yancy Camp Workout 929

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

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:
Reps are more than cut in half this week. Make sure you increase the weight.
Dumbbell Farmer’s Carry lunge x 6 (3 each leg – dumbbell in each hand)
Dumbbell ground to overhead x 6(dumbbell in each hand)
Run x 400m at zone 4 slightly above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 10 rounds.

Finish with 15min run at easy zone 2 effort.

Phase 3:
Start timer
Box step-over x 15 (24″ or higher box)
Air Bike or weighted burpees x 60sec for max cals or max burpees
Fwd & bwd bear crawl x 20m (5m fwd & bwd x 2 = 20m)
Pull-up x 1 to hand position change x 20
This completes 1 round.
Continue repeating for a total of 6 rounds.

Much love – Coach Yancy