Yancy Camp Workout 1198

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 3min at zone 2 aerobic effort
Pull-up x 1 to hand position change x 20 to shoulder taps x 6 to hip slaps x 2 to pull-up x 1 to static hang x 10sec
Continue repeating for a total of 10 rounds.

Finish w/10min run at zone 2 aerobic effort

Finisher:
Start timer
Row x 600m
Rest x 1min
Continue repeating dropping cals down to 500/400/300/200/100m for remaining 5 rounds.