Yancy Camp Workout 1145

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 25min at zone 3 aerobic effort
*Make sure you begin the second 25min piece immediately after finishing the the first.
*A combination of several different options would be ideal for the 25min piece – just make sure you keep all transitions super tight without rest.

Phase 3:
EMOM (every minute on the minute)
60yd dash (turf or grass field if possible)
Single leg burpee x 4 (switching legs every rep)
Continue repeating for a total of 20minutes

Finisher:
Rope or towel assisted pull-up x 20
Rest x 20sec
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds.