Yancy Camp Workout 1189

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

Start timer
Run x 90sec at easy zone 3 effort
Farmer’s carry walking lunge x 6 reps
This completes 1 round.
Continue repeating for a total of 18 rounds.
*If on a treadmill the best method would be setting your dumbbells, kettlebells, or sandbells right behind your treadmill. Pop off the treadmill, knock out your  lunge reps, and quickly get back on the treadmill. You should be able to finish well before the treadmill wants to shutdown on you.

Finish w/15min run at easy zone 3 effort
*If training for a beast or longer, go 25min

Finisher:
Start timer
Air bike x 12
Weighted burpee x 6 (guys 55+ / ladies 33+)
This completes 1 round.
Continue repeating until you complete 10 rounds (120 cals & 60 weighted burpees)
Stop timer
Score is total time to complete 10 rounds.