Yancy Camp Workout 1060

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:
Run x 4min at zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Weighted Burpee x 15
Run x 2min at zone 4 above lactate threshold effort
Run x 4min at zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Pull-up x 3 to hand position change x 24 to shoulder taps x 4 to pull-up x 1 to static elbow lock out hold x 10sec
Asst pull-up x 10
Run x 2min at zone 4 above lactate threshold effort
Run x 4min at easy zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Weighted Sit-Up x 25
Run x 2min at zone 4 above lactate threshold effort
Run x 4min at easy zone 2 effort
Run x 2min at zone 4 above lactate threshold effort
Weighted lunge x 20 (10 each leg)
Run x 2min at zone 4 above lactate threshold effort
This completes 1 round.

Finish w/20min incline treadmill, bike, run, or tire drag at easy zone 2 effort.
No matte what option you choose, every 2min complete 5 burpees
*Start this 20min section immediately after the first portion.

DEKA/Hyrox Finisher:
Tabata training
Air Bike x 10sec easy effort to 20sec at 95% effort
Continue repeating for a total of 4min
Rest x 2min
Repeat for one additional 4min Tabata round
*If necessary, replace air bike with rowing, SkiErg, cycling, or incline treadmill