Yancy Camp Workout 1002

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

Phase 2:
Run or bike x 4min at zone 2 effort
Thruster x 10
Pistol Squat Rope Pull-up x 20 (10 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If inside on treadmill, go with 10% incline for rounds 2, 4, 6, & 8

Finish w/13min run at zone 2 effort
*If inside on a treadmill, I want the entire 13min to be at 7% incline.

Functional Fitness Bonus:
Air Bike x 25cal at 100% effort
Rest for the amount of time it took you to complete the 25cal.
Continue repeating – dropping cals down to 20/15/10/5 for remaining 4 rounds.
All rest periods will be the amount of time it takes you to complete the cals.

Alternative if you don’t have access to an air bike:
Bodyweight step-up (20-24″ box) x 40 reps (20 each leg – alternating legs each rep)
Burpee Broad Jump x 20
Rest x 30sec
Continue repeating – dropping reps down to 36/17, 32/14, 28/11, 24/8, 20/5 for remaining 5 rounds.

Much love – Coach Yancy