Yancy Camp Workout 1453

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 7min at easy zone 2 effort

Phase 2:
Start timer
Run x 20sec at zone 4 effort – 20sec at zone 2 effort
Run x 40sec at zone 4 effort – 40sec at zone 2 effort
Run x 60sec at zone 4 effort – 60sec at zone 2 effort
Run x 90sec at zone 4 effort – 90sec at zone 2 effort
Run x 2min at zone 4 effort – 2min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 3 rounds.

Farmer’s carry x 30sec
Burpee Over Bar x 20
Surrender Lunge x 20
Dumbbell Ground To Overhead x 20
Continue repeating dropping reps down to 15/10/5 for remaining 3 rounds.

Bar pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.