Yancy Camp Workout 1117

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 5min at zone 2 effort

Modified Tabata (Round 1)
10sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
20sec at 95% effort
Continue repeating until you reach 4:00min
Rest x 3min but during this 3min period you must complete the following:
Dead lift x 8 (barbell, dumbbells, kettlebells, or sandbags)

Modified Tabata (Round 2)
15sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
30sec at 95% effort
Continue repeating until you reach 6:00min
Rest x 3min but during this 3min period you must complete the following:
Dead lift x 8 (barbell, dumbbells, kettlebells, or sandbags)

Modified Tabata (Round 3)
20sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
40sec at 95% effort
Continue repeating until you reach 8:00
Finish w/dead lift x 8 (barbell, dumbbells, kettlebells, or sandbags)

Finish with 20min run at easy zone 2 effort with 10 walking lunges every 2min mark.
*Make sure you start the 20min run effort immediately after completing your 3rd Tabata.

Phase 3:
Weighted ground to overhead x 8 (go heavy – the last few reps should be a challenge to complete without resting)
Static bar hang x 20sec to pull-up x 1 to elbow lock out static hang x 10sec
This completes 1 round.
Continue repeating for a total of 7 rounds.

Much love – Coach Yancy