Yancy Camp Workout 1315

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:
10% incline x 5min at easy zone 2 effort
10% incline x 5min for max distance
Continue repeating dropping times down to 4min/4min, 3/3, 2/2, 1/1 for remaining 4 rounds.
Total time = 30min
Log total distance covered in the 5/4/3/2/1min where you’re going for max distance.

Run x 10min at easy zone 2 effort

Farmer’s carry Bulgarian split squat x 16 (8 each leg)
Bar pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
Alternating reverse lunge x 16 (8 each leg)
Bar pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
This completes 1 round.
Continue repeating for a total 4 rounds.

DEKA Training:
Row x 250m at easy effort
Row x 500m at max effort
Continue repeating for a total of 4 rounds