Yancy Camp Workout 1056

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 brick at zone 2 effort but only 35min of it will be running.
This leaves you with multiple options. Below are several possibilities:
25min bike/35min run
25min incline treadmill brisk walk/35min run
25min stairclimber/35min run
*And there are other options
For the 35min run section, every 3min mark complete burpee to pull-up x 5 w/10sec elbow lock out static hold at the end of the 5th rep
*If running outdoors and unable to complete the bar work, replace with burpee broad jump x 5
*You must keep the transition between the 2 sections very short (no more than 10-15sec – this is SO important), and don’t exceed 35min of total running!

Phase 3:
Sled or Tank push x 15sec
Pull-up x 2 to hand position change x 16 to elbow lock off static hang x 5sec to pull-up x 1
Weighted burpee x 5
This completes 1 round
Continue repeating for a total of 10 rounds

Finisher – Ski x 1000m