Yancy Camp Workout 1344

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 6min at zone 2 effort

15% incline on treadmill:
4min at tempo effort
Hand position change x 20 to pull-up x 1 to hand position change x 20 to pull-up to static hang x 10sec
This completes 1 round.
Continue repeating for a total of 6 rounds.

Finish with 15% x 10min at zone 2 effort

Start timer
Weighted burpee x 3.5 minutes for max reps

Finisher:
Row x 500m at 100% effort
1min rest
Ski x 500m at 100% effort
1min rest
Air bike x 25cal at 100% effort
1min rest
Continue repeating dropping down to 400/400/20, 300/300/15 for remaining 2 rounds.