Yancy Camp Workout 1192

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
54/270
Burpee x 5
Run x 100yd (91 meters)
Burpee x 5
Run x 100yd
This completes 1 round.
Continue repeating for a total of 27 rounds (100yd x 54 & 270 total burpees)
*A 100yd athletic field is the best place to complete this one but you can also use a park or road and mark off the distance.
*Make sure you have 27 completion markers – coins, legos, rocks, etc. You’ll move one from the main pile to the completion pile after each round. This is important because keeping track of 27 rounds is almost impossible once you get race brain. Enjoy!

Finish w/10min run at easy zone 3 effort
*If training for a beast or longer, go 25min

Finisher:
Start timer
Air bike x 14cal
Weighted burpee x 7 (guys 55+ / ladies 33+)
This completes 1 round.
Continue repeating until you complete 8 rounds (112 cals & 56 weighted burpees)
Stop timer
Score is total time to complete 8 rounds.