Yancy Camp Workout 1003

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 x 4min at zone 2 effort
Walking lunge x 100
This completes 1 round.
Continue repeating – increasing run by 1min each round and dropping lunge reps down to 80/60/40/20.
4min/100reps, 5/80, 6/60, 7/40, 8/20

Finish w/10min run at zone 2 effort
*If inside on a treadmill, go with 10% incline for this final 10min.

Phase 3:
Seated Rope Pull-Up x 20 – Exercise Demo
Row x 250m
This completes 1 round.
Continue repeating for a total of 6 rounds.