Yancy Camp Workout 1183

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 easy zone 3 effort
Walking lunge x 1min
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If on a treadmill, simply slow the speed down enough to where you can perform the walking lunges on the treadmill.

Finish w/16min run at easy zone 3 effort
*If training for a beast or longer, go 26min

Phase 3:
Weighted single leg burpee x 6 (alternating legs)
Rope or towel assisted pull-up x 20
This completes 1 round.
Continue repeating dropping asst pull-up reps down to 18/16/14/12/10 for remaining 5 rounds.

Finisher:
25cal air bike at 100% effort
rest x 2min
Continue repeating dropping cals down to 20/15/10/5