Yancy Camp Workout 1057

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:
Run x 4min at easy zone 2 effort
Weighted Burpee x 10
Run x 3min at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Pull-up x 3 to hand position change x 16 to shoulder taps x 4 to pull-up x 1 to static elbow lock out hold x 10sec
Run x 2min at zone 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Weighted Sit-Up x 15
Run x 1min at zone 4 above lactate threshold effort
Weighted lunge x 10 (5 each leg)
This completes 1 round.
Continue repeating for a total of 2 rounds

Finish w/20min incline treadmill, bike, run, or tire drag at easy zone 2 effort.
*Start this 20min section immediately after finishing the 2 rounds.

DEKA/Hyrox Finisher:
Tabata training
Sled or Tank Push x 10sec easy effort to 20sec at 95% effort
Continue repeating for a total of 4min
Rest x 2min
Repeat for one additional 4min Tabata round