Yancy Camp Workout 1139
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 25min at zone 3 aerobic effort (track/log distance)
Run x Bike, row, stairclimber, or incline treadmill x 20min at zone 3 aerobic effort
*Make sure you begin the 20min immediately after finishing the 25min piece.
*A combination of several different options would be ideal – just make sure you keep all transitions super tight without rest.
Phase 3:
Run x 2min at easy effort
Burpee broad jump x 10
Air Bike x 15cal
Wall Ball x 20
Row x 250m
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Air Bike & row can be replaced with something else if necessary.
