Yancy Camp Workout 1372

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
54/270
You’ll need a 100 yard (91 meter) field & 27 completion marking items (small rocks, coins, legos, etc)
Run 100yd
Complete 5 burpees
Run 100yd (back to starting point)
Complete 5 burpees
Move 1 of your 27 markers to the “completed pile”
This completes 1 round
Continue repeating until you have moved all 27 markers to the “completed pile”
When finished you will have completed 270 burpees & 5400 yards of running (appx 5k)
Finisher:
Start timer
Row x 11 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.