Yancy Camp Workout 1059

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 ground to overhead lift x 10 (using whatever type of weight implement you have available) immediately followed by thrusters x 5 & russian twist x 10 (5 each side)
*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 20sec
Burpee x 4
Continue repeating until you have completed a total of 300m of Sled/Tank push

Immediately transition to:
Burpee x 2 to pull-up to elbow lock off static hang x 5sec
Continue repeating for a total of 4min

Finisher – Row x 1000m