Yancy Camp Workout 1048

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 run or 30min/30min brick (bike/run) at zone 2 effort
If indoors on a treadmill, let’s go with the following:
15% incline x 3min
15% incline w/weighted carry x 3
0% incline x 3min
Continue repeating for entire duration

If outside go with:
30min bike followed by 30min run or go with a 60min run (make 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 of your 60min.

Phase 3:
Farmer’s carry lunge x 12 (6 each leg)
Dumbbell burpee x 4
Plank w/push-up to alternating dumbbell row x 4
This completes 1 round.
Continue repeating for a total of 9 minutes for max rounds.