Yancy Camp Workout 1459

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 20sec at zone 4 effort – 20sec at zone 2 effort
Burpee x 8
Run x 40sec at zone 4 effort – 40sec at zone 2 effort
Burpee x 8
Run x 60sec at zone 4 effort – 60sec at zone 2 effort
Burpee x 8
Run x 90sec at zone 4 effort – 90sec at zone 2 effort
Burpee x 8
Run x 2min at zone 4 effort – 2min at zone 2 effort
Burpee x 8
Run x 3min at zone 4 effort – 3min at zone 2 effort
Burpee x 8
This completes 1 round.
Continue repeating for a total of 2 rounds.

Weighted Surrender Lunge x 10
Dumbbell Ground To Overhead x 10
Bar static hang x max duration or until timer reaches 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Score = total time on the bar (6min total is 100% score)

Rest x 2min
Barbell Thruster x 10
Rest x 30sec
Continue repeating dropping reps down to 9/8/7/6/5 for remaining 5 rounds.