Yancy Camp Workout 1115

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*We’ve slowly worked up to this 60min run.  Settle in and enjoy it!

Phase 2:
Run x 10min at zone 2 effort
Weighted alternating reverse lunge x 30 (dumbbell farmer’s carry if possible)
Run x 8min at zone 2 effort
Squat jump w/low throw x 20 (med ball w/rebound if possible)
Run x 6min at zone 2 effort
Weighted burpee x 20
Run x 4min at zone 2 effort
Burpee to pull-up to hand position change x 20 to pull-up (drop & repeat x 4)
Run x 2min at zone 2 effort
Farmer’s carry walking lunge x 20

If you have access to a treadmill, finish with 15% x 15min at zone 2 effort. If not, finish w/15min run at zone 2 effort

DEKA/Hyrox Finisher
Row x 30sec for max meters – rest x 30sec – continue until you reach 1000 meters
Rest x 1min
Ski x 30sec for max meters – rest x 30sec – continue until you reach 1000 meters
Rest x 1min
Air bike x 30sec for max cals – rest x 30sec – continue until you reach 100 cals