Yancy Camp Workout 1481
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
15% incline Run x 30sec at zone 4 effort
Feet off to the side x 30sec
Continue repeating for a total of 20min
Bar pull-up x 1 to hand position change x 20 to static hang x 20sec to hand position change x 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 8 rounds
Run x 5min at easy zone 2 effort
Row x 500m at zone 4 effort
Farmer’s carry step-up x 10 (5 each leg)
Bar static hang x 10sec to pull-up x 2 to hand position change x 20 to static hang x 10sec
This completes 1 round.
Continue repeating dropping row down to 400/300/200/100m for remaining 4 rounds.
