Yancy Camp Workout 1414

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 2, 70sec at zone 4, 20sec at zone 2, 70sec at zone 4)
Walking lunge x 6, split squat jump x 12 to burpee broad jump x 6
This completes 1 round.
Continue repeating for a total of 24 minutes

Finish w/16min run at easy zone 2 effort.

Rope or towel assisted pull-up w/split squat jump x 20
Air bike x 30 at 95+% effort
This completes 1 round.
Continue repeating dropping air bike calories down to 25/20/15/10 for remaining 4 rounds.