Yancy Camp Workout 1275

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

Fartlek on a 400m track, treadmill, or trail
Run x 10sec at zone 5 effort (fast – close to 400m race pace efforet)
Rest x 50sec at easy zone 2 effort
This completes 1 round.
Continue repeating for a total 15 rounds

Run x 10min at easy zone 2 effort

Grip & pull work:
Farmer’s carry x 10sec
Rope or towel assisted pull-up x 10
This completes 1 round.
Continue repeating for a total of 10 rounds.

DEKA Training:
Start timer
Air Bike x 30 pedal strokes at 100% effort
Pedal at easy zone 2 effort until timer hits 1min
Continue repeating for a total of 12min