Yancy Camp Workout 1136
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:
*This will be the 3rd week in a row for this Run/Burpee session. I’ll pull it from next week so make sure you drop the hammer this week!
Run x 20min at zone 3 aerobic effort (track/log distance)
Run x Bike, row, stairclimber, or incline treadmill x 20min at zone 3 aerobic effort
*Make sure you begin the 2nd 20min immediately after the first (no rest)
Run x 10min at zone 3 aerobic effort
*I want to know how far you get in 20min. Track your distance and comment on Train Heroic!
Phase 3:
Burpee pull-up x 14 (20 hand position changes following 10th pull-up)
Farmer’s carry step-up x 10 (5 each leg – alternating)
This completes 1 round.
Continue repeating dropping burpee pull-up reps down to 12/10/8/6 for remaining 4 rounds (everything else stays the same)
