Yancy Camp Workout 1429

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 x 6min (1min at zone 2, 2min at zone 4, 1min at zone 2, 2min at zone 4)
Barbell thruster x 10
Farmer’s carry surrender squat x 10
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/15% incline x 16min at easy zone 2 effort (will be a walk pace for most)

Rope or towel assisted pull-up x 15
Row x 250m at 100% effort
Rest x 1min
Continue repeating for a total of 7 rounds.