Yancy Camp Workout 1330

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:
4min run at zone 3 effort for max distance (stay under lactate threshold)
Brisk walk or walking tire drag (preferred if possible) x 4min
Continue repeating for a total of 5 rounds.

Finish with 15min easy zone 2 effort run.

Finisher:
Start timer
Air bike x 20 pedal strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 10 minutes

Rope or towel assisted pull-ups x 20
Rest x 20sec
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds.