Yancy Camp Workout 1068

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:
60min brick at zone 2 effort but only 45min of it will be running.
This leaves you with multiple options. Below are several possibilities:
15min bike/45min run
15min incline treadmill brisk walk/45min run
15min stairclimber/45min run
*And there are other options
For the 45min run section, every 5min mark complete 5 weighted burpees, 5 thrusters (using same weight), and 10 rope or towel assisted pull-ups w/5sec static hold after last rep
*You must keep the transition between the 2 sections very short (no more than 10-15sec – this is SO important), and don’t exceed 45min of total running!

Phase 3:
Farmer’s carry weighted step-up x 8 (4 each leg – make sure weight is heavier than last week)
Dumbbell ground to overhead x 4 (dumbbell in each hand – heavier than last week)
Fwd to bwd bear crawl x 20 meters (5m down & back x 2)
Continue repeating for a total of 8min for max rounds.

Finisher – Air Bike x 5min for max cals