Yancy Camp Workout 1030

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:
60min at zone 2 effort
If indoors on a treadmill, let’s go with the following:
5min 010% incline
5min 20% incline
Continue repeating until you reach 60min
*If you don’t have access to a treadmill that goes above 15% – go with 10% & 15% for this session

If outside go with:
30min bike followed by 30min run or 60min run
*If you don’t have access to a bike, go with 60min run and make 100% sure you don’t go above zone 2.
*Brisk tire drag walking or easy zone 2 running with the tire is a great option for 30 or your 60min.

Phase 3:
EMOM (every minute on the minute)
Thruster x 10 – rest until timer hits 1min mark
Bodyweight step-up x 20 (10 each leg – switching every rep) – rest until timer hits 2min mark
Burpee to pull-Up x 5 (after completing 5th rep – complete 12 hand position change reps) – rest until timer hits 3min mark
Continue repeating for a total of 15min
*Use a 20-24″ box and a dumbbell farmer’s carry for your weight (go heavy)