Yancy Camp Workout 1074

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:
We’re moving back down to brick mode this week.
3 piece if possible:
Bike x 20min at zone 2 effort
15% incline on the treadmill x 20min at zone 2 effort
Run x 20min at zone 2 effort

If 3 piece isn’t an option go with one of the following:

Bike x 30min at zone 2 effort
Run x 30min at zone 2 effort

15% incline on the treadmill x 30min at zone 2 effort
Run x 30min at zone 2 effort

Phase 3:
Squat jump w/low throw x 8
Bear crawl x 20m (5m down & back x 2)
Dumbbells, RAM, sandbag, or weight plate ground to overhead x 4 (go heavy)
Pull-up x 3 to shoulder taps x 8 to pull-up to elbow lock off x 10sec
Continue repeating for a total of 9min for max rounds.

Finisher – Sled or Tank Push x 40sec for max distance
Rest x 20sec
Continue repeating for a total of 6min