Yancy Camp Workout 1333

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:
3min run – 1st minute at tempo, 2nd minute at mile race pace, 3rd minute at at tempo
Brisk walk or walking tire drag (preferred if possible) x 3min
Continue repeating for a total of 6 rounds.

Finish with 15min easy zone 2 effort run.

Finisher:
Start timer
Air bike x 24 pedal strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 10 minutes

Rope or towel assisted pull-ups x 20
Rope or towel assisted row (feet out in front of you) x 10
Rest x 20sec
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.