Yancy Camp Workout 1447

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 7min at easy zone 2 effort

Phase 2:
Start timer
Run x 10sec at zone 4 effort – 10sec at zone 2 effort
Run x 20sec at zone 4 effort – 20sec at zone 2 effort
Run x 30sec at zone 4 effort – 30sec at zone 2 effort
Run x 40sec at zone 4 effort – 40sec at zone 2 effort
Run x 50sec at zone 4 effort – 50sec at zone 2 effort
Run x 60sec at zone 4 effort – 60sec at zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Farmer’s carry x 30sec
Farmer’s carry alternating reverse lunge x 16 (8 each leg)
Farmer’s carry walking lunge x 16 (8 each leg)
Bar static hang x 30sec or until forced to drop (if less than 30sec)
Rest x 1min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Row x 250m at 95% effort
Row x 250m at easy effort
Continue repeating for a total of 4 rounds