Yancy Camp Workout 1083

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:
3 piece if possible:
Bike x 14min at zone 2 effort
15% incline on the treadmill x 14min at zone 2 effort
Run x 32min at zone 2 effort
*If necessary, the bike can be replaced with rowing, jacob’s ladder, stairclimber, or other.

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

Bike x 28min at zone 2 effort
Run x 32min at zone 2 effort

15% incline on the treadmill x 28min at zone 2 effort
Run x 32min at zone 2 effort

Phase 3:
DEKA FIRE – for time! –

Weighted walking lunge x 20 (10 each leg)
Pull-up x 2 to hand position change x 16 to hip slaps x 2 to elbow lock out x 10sec
Continue repeating but drop lunges down to 18/16/14/12/10 for remaining 5 rounds.