Yancy Camp Workout 1069

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:
Tabata training
10sec walk
20sec run at 95% effort
Continue repeating until you reach 4min
Burpee to pull-up x 90sec for max reps
This completes 1 round.
Continue repeating for a total of 4 rounds.

*For the 4min Tabata’s – track total distance covered. These work best on a 400m track or flat road/trail. If using a treadmill, simply step feet off to the side of the treadmill for each 10sec recovery period.
*Keep in mind that it’s a 95% “effort” and it’s natural that your pace will slow as this session continues. No matter what though, make sure you bring 95% effort (it’s going to be PAINFUL) every 20sec period.

After completing your 4 rounds immediately transition to:
Run x 3min at zone 2 aerobic effort
Farmer’s carry step-up x 10 (5 each leg)
Burpee broad jump x 5
Pull-up x 2 to elbow lock out hold x 5sec
This completes 1 round.
Continue repeating for a total of 4 rounds.

DEKA/Hyrox Finisher:
Wall ball x 30 unbroken
Tank or sled push x 60sec for max distance
Continue repeating but drop wall ball reps down to 25/20/15/10 for remaining 4 rounds.