Yancy Camp Workout 679

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Filters – some need them more than others

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 8min – Running Mechanics Demo

Phase 2 :
Run x 3min at low end zone 3 effort
Lunge x 20 (10 each leg)
Run x 1:30min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If indoors, go with 15% incline for rounds 2, 4, 6 & 8.
Finish with easy zone 2 effort run x 10min or 15% incline (if you go with 15% incline for this portion, it will be a walk for most to stay in easy zone 2 effort and that’s 100% fine – settle in and enjoy the zone 2 effort)
*If possible transition immediately in to Phase 3 with no rest.

Phase 3:
Cycle x 2min at zone 3 aerobic effort
One legged burpees x 8 – Exercise Demo
Pull-ups x 3 to one arm static hold until forced to drop (immediately get back on bar and switch arms), to one arm static hold until forced to drop.
This completes 1 round.
Continue repeating for a total of 8 rounds.

*If possible, tie all three phases together with no rest in between.