Yancy Camp Workout 1039

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:
60min run or 30min/30min brick (bike/run) at zone 2 effort
If indoors on a treadmill, let’s go with the following:
5min 0% incline
5min 15% incline
Continue repeating the back and forth incline for entire run duration.

If outside go with:
30min bike followed by 30min run or go with a 60min run (make sure you don’t go above zone 2)
*Brisk tire drag walking or easy zone 2 running with the tire is a great option for 30 of your 60min.

Phase 3:
EMOM (every minute on the minute) – just adding 1 additional burpee this week
Rope assisted pull-up x 10
Rope row x 5
Weighted burpee x 3
Continue repeating for a total of 10min

Finisher (several options):
Air Bike EMOM (every minute on the minute) – 10cal x 8 minutes
Row EMOM – 200m x 6 minutes
Weighted Burpee EMOM – 10 x 4 minutes