Yancy Camp Workout 1063

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

Phase 2:
Run x 3min at zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Weighted Burpee x 15
Run x 1min at zone 4 above lactate threshold effort
Run x 3min at zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Pull-up x 3 to hand position change x 24 to shoulder taps x 4 to pull-up x 1 to static elbow lock out hold x 10sec
Asst pull-up x 10
Run x 1min at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Weighted Sit-Up x 25
Run x 1min  at zone 4 above lactate threshold effort
Run x 3min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Weighted lunge x 20 (10 each leg)
Run x 1min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for 1 additional round.

DEKA/Hyrox Finisher:
Tabata training
Row x 10sec at easy effort to 20sec at 95% effort – continue repeating for a total of 4min
Rest x 1min
Air Bike x 10sec at easy effort to 20sec at 95% effort – continue repeating for a total of 4min
*If you don’t have access to row and/or air bike, replace row with bodyweight step-up and air bike with run or other form of conditioning.