Yancy Camp Workout 1441

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 6min (90sec at zone 2, 90sec at zone 4 x 2)
Farmer’s carry x 30sec
Pull-up x 1 to hand position change x 12 to pull-up x 1 to hand position change x 12 to static hang x 10sec
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/10% incline x 16min at easy zone 2 effort (will be a walk pace for most)

Farmer’s carry bulgarian split squat lunge x 10 each leg
Farmer’s carry walking lunge x 10 (total)
Continue repeating dropping reps down to 8/6/4/2 for remaining 4 rounds.
*Pick as heavy weight as possible and attempt to complete all reps without having to put the weights down.

Barbell thruster x 10
Ski x 200m
Continue repeating for a total of 4 rounds