Yancy Camp Workout 1080

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:
3 piece if possible:
Bike x 16min at zone 2 effort
15% incline on the treadmill x 16min at zone 2 effort
Run x 28min at zone 2 effort
*If necessary, the bike can be replaced with rowing, jacob’s ladder, stairclimber, or other.

If 3 piece isn’t an option go with one of the following:

Bike x 30min at zone 2 effort
Run x 30min at zone 2 effort

15% incline on the treadmill x 30min at zone 2 effort
Run x 30min at zone 2 effort

Phase 3:
Squat jump w/low throw x 6 (heavier than last week)
Dumbbell clean & press to farmer’s carry step-up x 8 (go heavy)
Pull-up x 3 to hand position change x 20 to pull-up to elbow lock off x 15sec
Continue repeating for a total of 10min for max rounds.