Yancy Camp Workout 1354

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:
Start timer
Run – 45sec at tempo effort, 45sec above lactate threshold, .45sec at tempo effort, 105sec at easy zone 2 effort (4min total)
This completes 1 round.
Continue repeating for a total of 5 rounds (20min

Finish with 15min easy zone 2 effort run.

Finisher:
Start timer
Row x 5 strokes at 100%
Rest until timer reaches 30sec
Continue repeating for a total of 8 minutes

Rope or towel assisted pull-up w/pistol squat 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.