Yancy Camp Workout 1050

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 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 run
30min incline treadmill brisk walk/30min run
30min stairclimber/30min run
*And there are other options
For the 30min run section, every 3min mark complete 10 bodyweight walking lunges
*You must keep the transitions very short (no more than 10-15sec – this is SO important), and don’t exceed 30min of total running!

Phase 3:
Ground to overhead x 6 (rock, sandbag, weight plate bar, RAM, or other weight implement)
Rope or towel assisted pull-up x 6 – static elbow lock out hang x 3sec after 6th rep
Sled or Tank push x 20sec
This completes 1 round.
Continue repeating for a total of 12 rounds.
*If you don’t have access to a sled or Tank, replace with split squat jump x 8
*Go heavy with the ground to overhead – choose a weight that’s challenging but allows you to complete the 6 reps each round with clean lifting mechanics. A clean & push press or snatch both work – old school lift and press. Let’s GO!

Finisher – Air Bike x 50cal