Yancy Camp Workout 1142

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 30min at zone 3 aerobic effort (track/log distance)
Run x Bike, row, stairclimber, or incline treadmill x 15min at zone 3 aerobic effort
*Make sure you begin the 15min immediately after finishing the 30min piece.
*A combination of several different options would be ideal for the 15min piece – just make sure you keep all transitions super tight without rest.

Phase 3:
Start timer
Weighted burpee x 10 (men 55lb / women 33lb –
Rest x 20sec
Continue repeating dropping reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.
Score is total time to complete all 55 weighted burpees