Yancy Camp Workout 1174

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 3min at zone 3 effort
Walking lunge x 20 (10 each leg)
Split squat jump x 10 (5 each leg)
Continue repeating for a total of 10 rounds

Cool down run x 5min at zone 2 effort

*If training for a beast or longer, go 15min for the cool down run

Phase 3:
Weighted burpee x 10 at 100% effort
Pull-up x 3
Continue repeating dropping burpee reps down to 9/8/7/6/5/4/3/2/1