Yancy Camp Workout 1259

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

You’ll need a hill that will allow you to run up for appx 30sec
Start timer
Run uphill x 30sec at a strong zone 4 above lactate threshold effort
Shuffle jog down
Bound uphill x 10 and roll right in to a zone 5 effort run until timer reaches 30sec
Shuffle jog down
Run uphill x 30sec at a strong zone 4 above lactate threshold effort
Shuffle jog down
This completes 1 rep.
Continue repeating for a total of 5 rounds.
***This week the 3rd run of each round will be with a weight (sandbag, RAM, or other weight implement

Finish w/5min run at zone 2 effort

Burpee x 5
After 5th burpee – pull up x 1 to hand position change x 16 to shoulder taps x 4 to pull-up x 1 to static hang x 10sec
This completes 1 round.
Continue repeating for a total of 6 rounds.

Finisher:
Row x 1000m at 100% effort