Yancy Camp Workout 1109

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*We’ve slowly worked up to this 60min run.  Settle in and enjoy it!

Phase 2:
Run x 10min at zone 2 effort
Rope or towel assisted pistol squat pull-up x 20 (switching legs each rep)
Run x 8min at zone 2 effort
Farmer’s carry walking lunges x 20
Run x 6min at zone 2 effort
Rope or towel assisted pistol squat pull-up x 20
Run x 4min at zone 2 effort
Farmer’s carry walking lunges x 20
Run x 2min at zone 2 effort
Rope or towel assisted pistol squat pull-up x 20

If you have access to a treadmill, finish with 15% x 15min at zone 2 effort

DEKA/Hyrox Finisher
Start timer
Row x 30sec for max meters
Rest x 30sec
Continue repeating for a total of 10 rounds
Score is total meters (roll over meters count toward your total)
*If SkiErg is available, go with row for 1st 5 rounds and Ski for final 5 rounds.