Yancy Camp Workout 1045

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:
10% incline for entire run or run/walk time
Every 3 minute mark complete 10 farmer’s carry walking lunge reps (dumbbell  or kettlebell in each hand)
*If running the entire 60min change every 3min to every 5min.
*The amount of time is takes to complete the lunge reps is counted toward your 60min

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) – 5 EMOM rounds per exercise listed below:
Ground to overhead x 8 reps (go heavy – deadball, sandbag, bar, dumbbells, RAM, or other weight implement)
Pull-up x 8 (if necessary go with assisted pull-ups)
Row x 150m (Attack this at 95% effort – scale down if you’re not completing in 35sec)