Yancy Camp Workout 1286

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
10% uphill/incline
Run x 1min at strong tempo effort
Heavy carry x 1min at strong tempo effort
Easy zone 2 effort x 2min
This completes 1 round.
Continue repeating for a total of 7
*If outside, brisk walk down in place of the 2min easy effort.
Finish w/10min run at zone 2 effort

Start timer
EMOM (every minute on the minute)
Farmer’s carry x 20sec
Ground to overhead x 5
Continue repeating for a total of 12 rounds.
*Don’t drop the weight after farmer’s carry – go immediately in to your reps.
*Go with the heaviest dumbbells possible but you should be able to complete everything unbroken

Finisher:
Sled or Tank Push/Pull Tabata
Push/Pull x 20sec at 100% effort
Weighted burpee x 4
Rest x 10sec
Continue repeating for a total of 8 rounds.
Rest x 2min
Continue repeating for 1 additional round.