Yancy Camp Workout 1006

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Run x 3min at zone 2 effort
Farmer’s carry weighted walking lunge x 16 (8 each leg)
This completes 1 round.
Continue repeating for a total of 10 rounds.

Finish w/15min run at zone 2 effort
*If inside on a treadmill, depending on how high your treadmill inclines, go with 15-30% incline

Phase 3:
Seated Rope Pull-Up x 10 – Exercise Demo
Pistol Squat Rope Pull-Up x 10 (5 each leg – switching legs each rep) –
Hand Release Push-Up x 10
Air Bike x 15 calories
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Alternative for is bodyweight step-ups x 30 (15each leg)