Yancy Camp Workout 1345

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:
Farmer’s carry alternating reverse lunge x 1min (heaviest dumbbells or kettlebells you can manage without having to drop during 1min)
5min run – 90sec at tempo, 2min at mile race pace, 90sec  at tempo
Zone 2 easy effort run x 2min
Continue repeating for a total of 4 rounds.

Finish with 12min easy zone 2 effort run.

Finisher:
Start timer
Air bike x 36 pedal strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 8 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.