Yancy Camp Workout 1211

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
Treadmill 15% incline x 5min for max distance
Rest x 3min
15% incline x 5min w/heavy carry for max distance
Rest x 3min
This completes 1 round.
Continue repeating dropping time down to 4/3/2/1min for remaining 4 rounds.

Grip & pull work:
Burpee to pull-up x 10
After completing 10th pull-up – hand position change x 20 to shoulder taps x 4 to hip slaps x 2 to static hang x 10sec
Rest x 30sec
Continue repeating dropping burpee to pull-up reps down to 8/6/4/2 for remaining 4 sets

Finish with one of the following x 10min at easy zone 2 effort:
row, ski, or air bike