Yancy Camp Workout 1014

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 4min at easy zone 2 effort
Farmer’s Carry Lunge x 1min
This completes 1 round.
Continue repeating for a total of 7 rounds.
*If inside on treadmill, go with 10% incline for rounds 3 & 6

Finish w/15min easy effort: bike, incline treadmill, stairclimber, row, air bike, jacob’s ladder, or other.
*Start this 15min effort immediately after completing the 7 rounds – do not let your heart rate drop

Functional Fitness Bonus:
DEKA FIRE for the 4th week.
DEKA FIRE – Exercise Demo
*Hit this at 100% effort test mode.
*We’ll be officially releasing it to the public soon.

Rest x 3min

Row x 30sec at max effort
Rest x 30sec
Ski Erg/Trainer x 30sec at max effort
Rest x 30sec
Air Bike x 30sec at max effort
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds (15min)