Yancy Camp Workout 1114

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 5min at zone 2 effort

Tabata (Round 1)
10sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
20sec at 95% effort
Continue repeating until you reach 4:00min
Rest x 3min but during this 3min period you must complete the following:
Farmer’s carry walking lunge x 20 (dumbbells, kettlebells, or sandbells)

Modified Tabata (Round 2)
15sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
30sec at 95% effort
Continue repeating until you reach 6:00min
Rest x 3min but during this 3min period you must complete the following:
Farmer’s carry walking lunge x 20 (dumbbells, kettlebells, or sandbells)

Modified Tabata (Round 3)
20sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
40sec at 95% effort
Continue repeating until you reach 8:00

Finish with 20min run at easy zone 2 effort with 10 walking lunges every 2min mark.
*Make sure you start the 20min run effort immediately after completing your 3rd Tabata.

Phase 3:
Weighted ground to overhead x 10
Pull-up x 1 to hip slaps x 2 to shoulder taps x 6 to hand position change x 16 to pull-up x 1
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.

Much love – Coach Yancy