Yancy Camp Workout 1126

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

30sec 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 4:00min
Rest x 3min but during this 3min period you must complete the following:
During the 3min recovery period you must complete farmer’s carry walking lunge x 16 (go heavy & do not drop weight)
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:
Start timer
Ski x 300m
Weighted Burpee x 10 (55/33 or heavier)
Ski x 250m
Weighted Burpee x 8
Ski x 200m
Weighted Burpee x 6
Ski x 150m
Weighted Burpee x 4
Stop timer
Score = total time to complete
*Rollover meters count toward your total – don’t reset your rower console after each row.