Yancy Camp Workout 1289

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

15% incline x 15min for max distance
*It has been awhile since we’ve completed this test and it’s time to see where we stand.
Finish w/10min run at zone 2 effort

Start timer
EMOM (every minute on the minute)
Pull-up to hand position change x 20 to pull-up x 1
Continue repeating for a total of 8 rounds.

Thruster x 8
Ground to overhead x 8
Continue repeating for a total of 8 rounds.

Finisher:
Air Bike Tabata
10sec easy
20sec 100% effort
Continue repeating for a total of 4min
Rest x 2min
Continue repeating for 1 additional 4min round.