Yancy Camp Workout 1023

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:
90min brick at zone 2 effort but only 30min of it will be running.
This leaves you with multiple options. Below are several possibilities:
60min bike & 30min run
30min bike/30min incline treadmill /30min run
30min row/30min bike/30min run
30min stairclimber/30min bike/30min run
*And there are multiple other possibilities – make sure you finish with the 30min run
*You must keep the transitions to 15sec or less

Phase 3:
Weighted burpee x 10
Pull-up x 10 (after final rep – hand position change x 24 to static hang x 20sec
Thruster x 10
Air Bike x 15cal
This completes 1 round.
Continue repeating dropping reps down to 9/8/7/6/5 for remaining 5 rounds.
*If you don’t have access to an air bike, replace with row, ski, or run x 1min
*Tie everything together with no rest between stations/rounds.
*If needed, use a strength band for pull-up assistance