Yancy Camp Workout 1159

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

Start timer
100 meter run
Rest x 15sec
Continue repeating for a total of 10 rounds
Score – total time to complete 10 rounds
*Stop the timer immediately after finishing the 10th run.
*Your score for this is the total time it takes you to complete the 10 rounds.

Finish with 10min run at zone 2 easy effort
*If training for a beast or longer, go 20min for this portion

Phase 3:
Single arm dumbbell snatch x 20 (10 each arm – switching every rep)
Farmer’s carry box step-up x 20 (switching leg each rep)
Rope or towel asst pull-up x 20
This completes 1 round.
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.