Yancy Camp Workout 1009

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
*At the 2min mark complete Burpee Broad Jump x 5
Weighted Burpee x 10
This completes 1 round.
Continue repeating for a total of 8 rounds.

Finish w/13min run at zone 2 effort
*If inside on a treadmill, depending on how high your treadmill inclines, go with 15% incline. For the 5min section between 5-10min go with a heavy carry.

Phase 3:
Burpee to pull-up x 10
Thruster x 10 (go heavy!)
Ground to overhead (GTO) x 3 (as heavy as you can handle without having to rest between reps)
This completes 1 round.
Continue repeating – dropping rep count down to 9/8/7/6/5 for remaining 5 rounds (GTO rep counts stays at 3 each round.