Yancy Camp Workout 1047

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.
*For all sections that aren’t biking, add weighted burpee x 5 at every 2min mark (regular burpees if no access to weight on run)
This leaves you with multiple options. Below are several possibilities:
30min bike / 30min incline treadmill brisk walk / 30min run
60min 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 (this is SO important) & don’t exceed 30min of total running!

Phase 3:
Ground to overhead x 6 (rock, sandbag, bar, RAM, or other weight implement)
Rope or towel assisted pull-up x 6 – static elbow lock out hang x 3sec after 6th rep
This completes 1 round.
Continue repeating for a total of 12 rounds.
*Go heavy with the ground to overhead – choose a weight that’s challenging but allows you to complete the 6 reps each round with clean lifting mechanics. A clean & push press or snatch both work – old school lift and press. Let’s GO!

Finisher – Air Bike x 50cal