Yancy Camp Workout 1053

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 & 6 split squat jumps
*You must keep the transition between the 30min sections very short (no more than 10-15sec – this is SO important), and don’t exceed 30min of total running!

Phase 3:
Sled or Tank push x 30sec
Pull-up x 2 to hand position change x 16 to elbow lock off static hang x 5sec to pull-up x 1
This completes 1 round
Continue repeating for a total of 10 rounds

Finisher – Row x 1000m