Yancy Camp Workout 1008

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 or bike x 3min at zone 2 effort
Fwd & bwd bear crawl x 30m (5m down & back x 3)
Weighted step-up x 6 (3 each leg) – heavier than last week
Pull-up x max reps in 10sec w/static hold at the top of the last rep
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If inside on treadmill, go with 15% for rounds 3, 6, & 9

Finish w/15min run or bike at zone 2 effort
*If inside on a treadmill, I want the entire 15min to be at 15% incline

Functional Fitness Bonus:
We’re re-testing DEKA FIRE this week.
DEKA FIRE – Exercise Demo
*Hit this in 100% effort test mode.
*We’ll be officially releasing it to the public soon.

Rest x 3min
Row x 20sec for max meters
Rest x 40sec
Continue repeating for a total of 10 minutes
*Your score is total meters rowed.
*You must be 100% effort for every 20sec section.

*Modification if you don’t have access to a rower is the same 20sec/40sec x 10 minutes using Squat Jump from DEKA FIRE.