Yancy Camp Workout 1277

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

You’ll need a hill that will allow you to run up for appx 1min or an incline treadmill
Uphill/incline run x 50sec at strong tempo effort
Bodyweight squats x 6
Reverse lunge x 6
Split squat jump x 12
This completes 1 round
Continue repeating for a total of 20 rounds.
*If outside on a hill cut it down to 14 rounds (the walk down should be a brisk walk or slow jog)
*If using a treadmill for this one, do the leg work right behind the treadmill
*Pace should be a little faster than last week.
Finish w/15min run at zone 2 effort

Start timer
EMOM (every minute on the minute)
Farmer’s carry x 20sec
Ground to overhead x 4
Continue repeating for a total of 12 rounds.
*Don’t drop the weight after farmer’s carry – go immediately in to your 4 reps.
*Go with the heaviest dumbbells possible

Finisher:
Row Tabata
Bike x 20sec at 100% effort
Rest x 10sec
Continue repeating for a total of 4min (8 sets)
Rest x 3min
Continue repeating for 1 additional round.