Yancy Camp Workout 1268
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 20sec
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 4 effort run until timer reaches 20sec
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.
Finish w/10min run at zone 2 effort
Burpee x 8
After 8th burpee – pull up x 1 to hand position change x 20 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:
Air Bike x 10cal
Rest x 20sec
Air Bike x 10cal
Rest x 40sec
Air bike x 10cal
Rest x 60sec
Air bike x 10cal
Rest x 40sec
Air bike x 10cal
Rest x 20sec
Air bike x 10cal
