Yancy Camp Workout 1399

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

Run x 5min at easy zone 2 effort

Phase 2:
Start timer
Run x 2min (20sec at zone 4, 1:20min at zone 2, 20sec at zone 4
Reverse lunge x 12 to split squat jump x 12 to burpee broad jump x 6
This completes 1 round.
Continue repeating for a total of 20 minutes

Finish w/15min run at easy zone 2 effort.

Rope or towel assisted pull-up w/split squat jump x 10
Rope or towel assisted pistol squat jumps x 10
Bar pull-up x 1 to hand position change x 20 to static hang x 20sec
Rest x 30sec
Continue repeating for a total of 6 rounds.