Yancy Camp Workout 1240

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 1min at zone 2 aerobic effort
Walking lunge x 30sec
This completes 1 round.
Continue repeating for a total of 10 rounds
Run x 4min at zone 2 aerobic effort
Walking lunge x 2min
Run x 4min at zone 2 aerobic effort
Walking lunge x 2min

Run x 12min at zone 2 effort

*For the first 10 rounds, if possible, it outside and track your distance covered for the 10 rounds.
*The goal is to stay zone 2 for the runs but still cover as much distance as possible for the 10 rounds.

Burpee pull-up x 40
*every 8th rep static hang x 10sec to hand position change x 16 to shoulder taps x 2 to static hang x 10sec

Finisher:
Ski x 10 pulls at 100% effort
Rest x 10sec
Continue repeating until you reach 500m
Rest x 1min
Repeat for a total of 3 rounds (1500 total meters)