Yancy Camp Workout 1147

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

300 meter run
Rest x 1min
Continue repeating until you reach 20 minutes
Score = total distance covered.
*If timer hits 20:00 minute mark during a run, add the distance covered during that specific run to the total meters covered.
*The goal here is to see how close you can get to the total distance you’ve hit doing our 400m version of this training session. Good luck – it’s going to hurt!

Finish with 5min run at zone 2 easy effort
*If training for a beast or longer, go 20min for this portion

Phase 3:
Sled push & pull (5-10 meter push followed by pull)
Continue repeating for a total of 4min
Rope or towel assisted pull-up x 20
Continue repeating dropping sled push & pull down to 3/2/1min for remaining 3 rounds (assisted pull-up stays at 20 each round)