Yancy Camp Workout 1005

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 5min at zone 2 effort
Fwd & bwd bear crawl x 50m (5m down & back x 5)
Weighted step-up x 10 (5 each leg) – go as heavy as possible without having to break up the reps.
Pistol Squat Rope Pull-up x 20 (10 each leg – alternate legs each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If inside on treadmill, go with 15% incline for rounds 2, 4, & 6

Finish w/15min run or bike at zone 2 effort
*If inside on a treadmill, I want the entire 15min to be at 10% incline.

Functional Fitness Bonus:
I’m giving you an inside look at our upcoming DEKA FIRE bodyweight test.
DEKA FIRE – Exercise Demo
*Hit this in 100% effort test mode.
*We’ll be officially releasing it to the public soon.