Yancy Camp Workout 1066

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 2min 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 2min 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 2 to static elbow lock out hold x 10sec
Asst pull-up x 10 (reach higher up on the rope/towel this week)
Run x 1min at zone 4 above lactate threshold effort
Run x 2min 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 2min 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.

Immediately transfer to 8min run at zone 2 easy effort

DEKA/Hyrox Finisher:
Tabata training
Walk x 10sec to burpee broad jump x 20sec at 95% effort – continue repeating for a total of 4min
Rest x 1min
Stand in place x 10sec to wall ball x 20sec at 95% effort – continue repeating for a total of 4min
Rest x 1min
Air Bike, SkiErg, or Row x 10sec at easy effort to 95% effort x 20sec – continue repeating for a total of 4min