Yancy Camp Workout 1118

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 2min at zone 2 effort
Weighted alternating reverse lunge x 30 (dumbbell farmer’s carry if possible)
Run x 4min at zone 2 effort
Squat jump w/low throw x 20 (med ball w/rebound if possible)
Run x 6min at zone 2 effort
Weighted burpee x 20
Run x 8min at zone 2 effort
Burpee to pull-up to hand position change x 20 to pull-up (drop & repeat x 4)
Run x 10min at zone 2 effort
Farmer’s carry walking lunge x 20

If you have access to a treadmill, finish with 15% x 15min at zone 2 effort. If not, finish w/15min run at zone 2 effort

DEKA/Hyrox Finisher
Start timer
Row x 250m
Single arm dumbbell snatch x 10 (50/35) – switching hands every rep (scale down weight if needed).
Pull-up x 2 to hand position change x 24 to pull-up x 1 to static elbow lock x 10sec
This completes 1 round.
Continue repeating for a total of 6 rounds for time.