Yancy Camp Workout 1011

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 3min at zone 2 effort
Pull-up x max reps in 10sec to hand position change x max reps in 15sec (25sec of total work before coming off bar)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If inside on treadmill, go with 15% for rounds 3, 6, & 9
*Use a strength band for assistance if you’re unable to complete the 25sec without dropping off the bar

Finish w/20min brick – 10min each (choose two): bike, run, incline treadmill, stairclimber, row, air bike, jacob’s ladder, or other
*Scale this down or eliminate if time doesn’t permit you to get this 20min piece in.

Functional Fitness Bonus:
3rd week in a row we’re testing DEKA FIRE
DEKA FIRE – Exercise Demo
*Hit this at 100% effort test mode.
*We’ll be officially releasing it to the public soon.

Rest x 3min
Air Bike x 2min at max effort
Rest x 1min
Continue repeating dropping Air Bike time down to 90/60/30sec for remaining 3 rounds.

*Modification if you don’t have access to an Air Bike – speed step-ups using a 20″ box (give or take a few inches is fine).