Yancy Camp Workout 1210

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 5min at zone 2 aerobic effort
Walking farmer’s carry lunge x 10
Run x 4min at zone 2 aerobic effort
Burpee broad jump x 10
Run x 3min at zone 2 aerobic effort
Walking farmer’s carry lunge x 10
Run x 2min at zone 2 aerobic effort
Rope or towel assisted pull-up x 20
Run x 1min at zone 2 aerobic effort
Bodyweight walking lunge x 1min
This completes 1 round.
Continue repeating for 1 additional round

Finish w/10min brisk walk at 15% incline on the treadmill
From 3-8min mark (5 total minutes) heavy carry using any weight implement you have access to

Finisher:
Air bike x 25cal
Rest x 1min
Continue repeating dropping down to 20/15/10 for remaining 3 rounds.
Score = total time (including rest) to complete 70cals.