Yancy Camp Workout 1463

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 2min at zone 4 effort – 2min at zone 2 effort
Weighted Burpee x 8
This completes 1 round
Continue repeating for a total of 7 rounds.

Dumbbell Ground To Overhead x 10
Dumbbell Shoulder to Press x 10 – dumbbell in each hand
Bar static hang x 10sec to hand position change x 20 – continue repeating until forced to drop.
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Score = total time on the bar (6min or longer is 100% score)

Rest x 2min
Single under jump rope x 100
Row x 250m at 100% effort
Continue repeating dropping row down to 200/150/100/50m for remaining 4 rounds.