Yancy Camp Workout 1180

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 4min at zone 3 effort
Walking farmer’s carry weighted lunge x 14 (7 each leg)
Weighted ground to overhead x 10
Continue repeating for a total of 6 rounds

Cool down run x 11min at zone 2 effort

*If training for a beast or longer, go 21min for the cool down run

Phase 3:
Weighted single leg burpee x 4
Fwd & bwd bear crawl x 10 meters (5 down & back)
Continue repeating for a total of 3min for max reps
Rest x 1min
This completes 1 round.
Continue repeating for a total of 3 rounds.