Yancy Camp Workout 1012

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 2.5min at zone 2 effort
Burpee Broad Jump x 10
Run x 2.5min at zone 2 effort
Weighted Burpee x 12
This completes 1 round.
Continue repeating for a total of 8 rounds.

Finish w/10min run at zone 2 effort
*If inside on a treadmill, go with 15% incline. From 3-7 minutes continue with a heavy carry.

Phase 3:
Farmer’s Carry x 20sec – go heavy & for max distance
5sec transition rest
Thruster or wall ball x 20sec for max reps
5sec transition rest
Pull-up x 20sec for max reps
Rest x 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.