Yancy Camp Workout 1369

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

Run x 5min at easy zone 2 effort

Phase 2:
Start timer
Run – 2.5min at tempo effort, 1.5min walking lunges, 1.5min above lactate threshold, 2.5min at tempo effort, 2min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 3 rounds

Finish with 10min easy zone 2 effort run.

Finisher:
Start timer
Row x 10 strokes at 100%
Rest until timer reaches 40sec
Continue repeating for a total of 9 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
Bar hand position change x 20 to static bar hang until forced to drop
Rest x 1min
Continue repeating for a total of 5 rounds.