Yancy Camp Workout 1129
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
40sec 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 6:00min
Rest x 3min but during this 3min period you must complete the following:
Farmer’s carry walking lunge x 16 (go heavy & do not drop weight)
This completes 1 round.
Continue repeating for a total of 3 rounds.
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:
Start timer
Air Bike x 30cal
Weighted Burpee x 14 (55/33 or heavier)
Air Bike x 25cal
Weighted Burpee x 12
Air Bike x 20cal
Weighted Burpee x 10
Air Bike x 15cal
Weighted Burpee x 8
Air Bike x 10cal
Weighted Burpee x 6
Stop timer
Score = total time to complete
*Rollover cals count toward your total – don’t reset your console after each air bike effort.
