Yancy Camp Workout 1026

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:
Pistol squat pull-up x 12 (alternating legs each rep) – Exercise Demo
Seated pull-up x 6 – Exercise Demo
Weighted burpee x 10
Row x 300m
This completes 1 round.
Continue repeating for a total 6 rounds.
*If you have access to a SkiErg and Air Bike, complete the 6 rounds as listed – Round 1 row, 2 ski, 3 air bike, 4 row, 5 ski, 6 air bike.
*If you have access to a SkiErg or Air Bike and not a rower, replace the row with what you have access to
*If you don’t have access to any of the 3, replace the row with a 1min run