Yancy Camp Workout 1274

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 1min or an incline treadmill
Uphill/incline run x 60sec at strong tempo effort
Bodyweight squats x 6
Reverse lunge x 6
Split squat jump x 12
This completes 1 round
Continue repeating for a total of 20 rounds.
*If outside on a hill cut it down to 14 rounds (the walk down should be a brisk walk or slow jog)
Finish w/15min run at zone 2 effort

Thruster x 10
Burpee to pull-up x 10
Bar hand position change x 16 to pull-up x 2
Continue repeating – dropping reps down to 9/8/7/6/5 for remaining 5 rounds (bar work stays the same)

Finisher:
Air Bike Tabata
Bike x 20sec at 100% effort
Rest x 10sec
Continue repeating for a total of 4min (8 sets)
Rest x 3min
Continue repeating for 1 additional round.