Yancy Camp Workout 1038

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 (these long duration aerobic conditioning sessions are SO important):
90min brick at zone 2 effort but only 30min of it will be running.
This leaves you with multiple options. Below are several possibilities:
30min bike / 30min incline treadmill brisk walk / 30min run
60min bike / 30min run
30min stairclimber / 30min bike /30min run
*And there are multiple other possibilities – make sure you finish with the 30min run
*You must keep the transitions to 15sec or less (this is SO important) & don’t exceed 30min of total running!

Phase 3:
Dead ball snatch or clean & press x 4 (dead ball, sandbag, rock, or other weight implement)
Pull-up x 1 to hand position change x 12 to static hang with elbow lock out x 5sec
This completes 1 round.
Continue repeating for a total of 10 rounds

Finisher – Air Bike x 50cal for time