Yancy Camp Workout 1165

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:
Warm-up run x 5min at zone 2 effort

*We’re adding 6 split squat jump reps during each rest period this week. Just enough to fatigue the legs and compromise the run a bit. The goal is to try and cover as much distance this week as last week. Enjoy!
Start timer
Run x 1min
Rest x 30sec – during rest period complete split squat jump x 6
Run x 2min
Rest x 1min – complete split squat jump x 6
Run x 3min
Rest x 90sec – complete split squat jump x 6
Run x 4min
Rest x 2min – complete split squat jump x 6
Run x 3min
Rest x 90sec – complete split squat jump x 6
Run x 2min
Rest x 1min – complete split squat jump x 6
Run x 1min
Your score for this session is max distance ran in the 16min of total run time. A 400m track is the best place to do this session. Start on the common start, run, and during rest time rest where you finished your last run.

Cool down run x 9min at zone 2 effort

*If training for a beast or longer, go 29min for this portion

Phase 3:
Sled or tank push x 20sec
Weighted burpee x 5
Continue repeating for a total of 10 rounds.
Finish w/dead lift x 30 reps w/10sec rest between each rep (bar, hex bar, dumbbells, kettlebells, or sandbags)