Yancy Camp Workout 1469

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:
Run x 10sec at zone 4 effort
Rest x 50sec
Continue repeating 20/40, 30/30, 40/20, 50/10.
This completes 1 round.
Continue repeating for a total of 4 rounds.

Run x 8min at easy zone 2 effort

Barbell thruster x 10
Farmer’s carry box step-up x 10
Single arm dumbbell ground to overhead x 10 (5 each arm – switching each rep)
Hand release push-up x 15
This completes 1 round.
Continue repeating for a total 5 rounds.