Yancy Camp Workout 1348

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:
Farmer’s carry alternating reverse lunge x 1min (heaviest dumbbells or kettlebells you can manage without having to drop during 1min)
.5 mile at tempo effort, .5 mile above lactate threshold, .5 mile at tempo, .5mile at easy zone 2 effort
Continue repeating for a total of 3 rounds.

Finish with 6min easy zone 2 effort run.

Finisher:
Start timer
Air bike x 38 pedal strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 8 minutes

Rope or towel assisted pull-ups x 20
Rope or towel assisted row (feet out in front of you) x 10
Rest x 20sec
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.