Yancy Camp Workout 1472

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:
10% incline Run x 10sec at zone 4 effort
Rest x 50sec
Continue repeating 20/40, 30/30, 40/20, 50/10.
This completes 1 round.
Continue repeating for a total of 4 rounds.

Run x 8min at easy zone 2 effort

Dumbbell ground to overhead x 10 (switching hand every rep)
Dumbbell bear crawl x 20m
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
This completes 1 round.
Continue repeating for a total of 10min for max rounds.