Yancy Camp Workout 1024

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:
15% incline x 60min at zone 2 effort (this will be a walk effort for many)
*Modification if you don’t have access to an incline treadmill:
60min bike/run brick at zone 2 effort – 30min bike followed by 30min run

Phase 3:
EMOM (every minute on the minute)
Weighted Box Step-Up x 10 (5 each leg – switching every rep)
Continue repeating for 8 rounds (8 minutes)
*Use a 20-24″ box and a dumbbell farmer’s carry for your weight (go heavy)

Rest x 1min

EMOM
160m run
Continue repeating for a total of 10 rounds (10 minutes)
*The goal is to keep all runs at 30sec or less
*If you’re unable to keep your run times under 35sec, shift to a every 90sec
*This EMOM works best outside

*If you’re never done an EMOM before, here’s the instructions:
Start timer
Complete the work
Rest until timer hits the 1min mark
Complete 2nd round of work
Rest until timer hits the 2min mark
Continue repeating – every minute on the minute