Yancy Camp Workout 1148

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 3 aerobic effort
Bike, row, stair climber, or incline treadmill x 5min at zone 3 aerobic effort
Continue repeating for a total of 4 rounds (40min total time)
Make sure you keep all transitions super tight without rest.

Phase 3:
EMOM (every minute on the minute)
60yd dash (turf or grass field if possible)
Single leg weighted burpee x 4 (switching legs every rep)
Continue repeating for a total of 20minutes

Finisher:
Rope or towel assisted pull-up x 20
Rope or towel assisted row x 10
Rest x 20sec
Continue repeating dropping rep count down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.