Yancy Camp Workout 1347

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 6min at zone 2 effort

15% incline on treadmill:
5min at tempo effort
Hand position change x 20 to pull-up x 1 to hand position change x 20 to pull-up to static hang x 10sec
This completes 1 round.
Continue repeating for a total of 5 rounds.

Finish with 15% x 10min at zone 2 effort

Start timer
Weighted burpee x 3.5 minutes for max reps

Finisher:
Start timer
Row x 250
Max weighted burpees until timer hits 90sec
Stop timer & rest x 1min
Continue repeating for a total of 4 rounds.
Score it total weighted burpees completed in 4 rounds.

Duplicate above but swap row for ski for 2nd challenge & air bike (12cal) for 3rd challenge