Yancy Camp Workout 1151

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 3min 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 (32min total time)
Make sure you keep all transitions super tight without rest.

Finish w/15% incline treadmill brisk walk x 15min

Phase 3:
EMOM (every minute on the minute)
80yd dash (turf or grass field if possible – hit appx 400m race pace for each)
Single leg weighted burpee x 4 (switching legs every rep)
Continue repeating for a total of 20minutes

Finisher:
Sled or Tank push/pull x 1min for max distance (using a 5-10 meter down & back zone)
Rest x 1min but during rest you must complete – pull up x 1 to hand position change x 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 5 rounds.