Yancy Camp Workout 1017

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:
It’s been awhile since we punished ourselves with this one. Enjoy!
Burp 400
Start timer
Run 400m
The moment you finish your 400m, complete as many burpees as possible until timer reaches 3min (burpee rep count is your score for round 1)
At 3min mark run second 400m
The moment you finish your second 400m, complete as many burpees as possible until timer reached 6min mark (this is your score for round 2.
Continue repeating this process for 8 rounds (24min).
*Your score is the total number or burpees you’re able to complete in the 8 rounds.
*If it’s taking you longer than 2:15 to complete the 400m runs, shift this test to 4min rounds x 6

Finish w/20min easy effort run – start it the moment you complete Burp 400

Phase 3:
Sled or Tank push x 30sec
Rest x 30sec
Continue repeating for a total of 10 rounds.

Pull-Up x 2 to hand position change x 20 to static hang x 10sec
Rest x 30sec
Continue repeating for a total of 10 rounds.