Yancy Camp Workout 975

Be Selfish (make sure you take 20 minutes of your time and watch this!)

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:
These 4 rounds to kick off this training sessions are going to hit hard.  Go attack them!

Incline run x 4min at zone 4 above lactate threshold effort
Pull-up x 2 to hand position change x 16 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
Bulgarian split squat x 12 (6 each leg)
Weighted alternating reverse lunge x 16 (8 each side)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If indoors on a treadmill, go with 15% incline for all 4 rounds.
*If outdoors, work in as much elevation gain as possible while making sure you’ll be able to get the OCR specific strength training in after each 4min run.

Transition to:
Incline run or brisk walk x 24min at zone 2 effort
*Start this portion the moment you finish the 4 rounds.

Much love – Coach Yancy