Yancy Camp Workout 1219

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 2min at zone 2 aerobic effort
Dual dumbbell ground to overhead x 12 to dumbbell step-ups x 12
Run x 4min at zone 2 aerobic effort
Burpee broad jump x 10
Run x 2min at zone 2 aerobic effort
Dual dumbbell ground to overhead x 12 to dumbbell step-ups x 12
Run x 4min at zone 2 aerobic effort
Rope or towel assisted pull-up x 20 – immediately followed by bar hand position change x 24
Run x 2min at zone 2 aerobic effort
Dual dumbbell ground to overhead x 12 to dumbbell step-ups x 12
Run x 4min at zone 2 aerobic effort
Rope of towel assisted pull-up x 20 – immediately followed by bar hand position change x 24
This completes 1 round.
Continue repeating for a total of 2 rounds.

Finish w/10min brisk walk at 15% incline on the treadmill
*Heavy carry for the middle 5min (3-8min mark)

Finisher:
Row x 500m
Rest x 1min
Continue repeating dropping down to meters down to 400/300/200/100 for final 4 rounds.