Yancy Camp Workout 1220

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 4 above lactate threshold effort
Run x 2min at easy zone 2 effort
Run x 90sec at zone 4 above lactate threshold effort
Run x 90sec at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Run x 1min at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
Run x 30sec at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 3 rounds (30 total minutes)

Run x 5min at easy zone 2 effort

Grip & pull work:
Pull-up x 1 to static hang x 10sec to hand position change x 20 to pull-up x 1
Row x 250m
Continue repeating for a total of 12min
*If you have the equipment available, swap between row, ski, and air bike.
*If necessary, use strength band for assistance.