Yancy Camp Workout 1186

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 at easy zone 3 effort
Farmer’s carry walking lunge x 4 reps
This completes 1 round.
Continue repeating for a total of 25 rounds.
*If on a treadmill the best method would be setting your dumbbells, kettlebells, or sandbells right behind your treadmill. Pop off the treadmill, knock out your 4 lunges, and quickly get back on the treadmill. You should be able to finish well before the treadmill wants to shutdown on you.

Finish w/15min run at easy zone 3 effort
*If training for a beast or longer, go 25min

Finisher:
Start timer
Air bike x 10cal
Weighted burpee x 5 (guys 55+ / ladies 33+)
This completes 1 round.
Continue repeating until you complete 10 rounds (100 cals & 50 weighted burpees)
Stop timer
Score is total time to complete 10 rounds.