Yancy Camp Workout 843

Yancy’s Daily Dose of Awesome – 51

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
For this session we’re focusing in on two different sessions of hitting the legs hard and seeing how quickly we can settle in to a smooth zone 3 effort afterwards. I want you going pretty heavy on the weighted step-ups. Think as if you’re doing a heavy sandbag carry at a race while carrying it up a very steep hill. I want the legs hammered when you hit the run each time after your step-ups.
Weighted step-ups x 10 (10 each leg) to pull-ups x 5 Exercise Demo
Run x 5min at zone 3 effort
This completes 1 round.
Continue repeating for a total of 7 rounds.

Phase 3:
Sandbell or kettlebell side to side row x 20 (10 each side) – Exercise Demo
Pull-up x 1 to hand position change x 8 – continue repeating for a total of 3 rounds (3 pull-ups & 24 hand position changes)
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.