Yancy Camp Workout 1120

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

Modified Tabata
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:
Dead lift x 8 (barbell, dumbbells, kettlebells, or sandbags)
This completes 1 round.
Continue repeating for 2 additional rounds.

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:
DEKA FIRE time trial – DEKA FIRE explanation video
Zone 1 – Alternating Reverse Lunge x 30 (15 each leg)
Zone 2 – Hand Release Push Up x 20
Zone 3 – Sit Up x 30
Zone 4 – Squat Jump x 30
Zone 5 – Bear Crawl (forward & backward) x 50 meters
Zone 6 – Shuttle Run x 100 meters
Zone 7 – Lateral Jump x 30 (15 each direction)
Zone 8 – Plank Shoulder Tap x 30 (15 each side)
Zone 9 – Lateral Shuffle x 100 meters
Zone 10 – Burpee x 20

Much love – Coach Yancy