Yancy Camp Workout 984

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 or bike x 4min at zone 2 effort
Weighted alternating reverse lunge x 30 (15 each leg)
Run or bike x 4min at zone 2 effort
Farmer’s Carry x 100m or SkiErg x 500m
Run or bike x 4min at zone 2 effort
Farmer’s carry box step-ups x 20 (10 each leg) or air bike x 25cal
This completes 1 round.
Continue repeating for one additional round (2 rounds total)
*If indoors on a treadmill, go with 15% incline for the middle 4min run or bike for both rounds.

Finish w/16min run at zone 2 effort

Phase 3:
Squat jump w/low throw x 20 – Exercise Demo
Med Ball Sit-Up x 20
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
*Med Ball Sit-Up – make sure ball touches the ground behind your head and in front of you on the ground between your feet every rep.

Much love – Coach Yancy