Yancy Camp Workout 1387

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

Run x 5min at easy zone 2 effort

Phase 2:
Start timer
Run x 200m (220 yards)
Reverse lunge x 8 to split squat jump x 8 to burpee broad jump x 4
This completes 1 round.
Continue repeating for a total of 18 minutes
Score = total distance covered in 18min

Finish w/17min run at easy zone 2 effort.

Rope or towel assisted pull-up w/split squat jump x 20
Rope or towel assisted row (feet out in front of you) x 10
Bar pull-up x 1 to hand position change x 20 to static hang x 20sec
Rest x 1min
Continue repeating for a total of 5 rounds.