Yancy Camp Workout 1351

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:

.25 mile at tempo effort, .25 mile above lactate threshold, .25 mile at tempo, .25mile at easy zone 2 effort
Continue repeating for a total of 4 rounds.

Finish with 6min easy zone 2 effort run.

Finisher:
Start timer (this is our last progression for this one)
Air bike x 40 pedal strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 8 minutes

Rope or towel assisted pull-up w/pistol squat 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.