Yancy Camp Workout 1162

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:
Warm-up run x 5min at zone 2 effort

Start timer
Run x 1min
Rest x 30sec
Run x 2min
Rest x 1min
Run x 3min
Rest x 90sec
Run x 4min
Rest x 2min
Run x 3min
Rest x 90sec
Run x 2min
Rest x 1min
Run x 1min
Your score for this session is max distance ran in the 16min of total run time. A 400m track is the best place to do this session. Start on the common start, run, and during rest time rest where you finished your last run.

Cool down run x 9min at zone 2 effort

*If training for a beast or longer, go 29min for this portion

Phase 3:
Single arm dumbbell snatch x 20 (10 each arm – switching every rep)
Farmer’s carry box step-up x 20 (switching leg each rep)
Rope or towel asst pull-up x 20
This completes 1 round.
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.