Yancy Camp Workout 990

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
Farmer’s carry walking lunge x 50 reps at an unbroken and fast pace (25 reps each leg – alternating each rep)
This completes 1 round.
Continue repeating but drop reps down to 40/30/20/10 for remaining 4 rounds.

Finish w/25min run at zone 2 effort
*If inside on a treadmill, I want the 0-5min & 20-25min portion of this 25min run to be at 10% incline.

DEKA/Hyrox Bonus:
Row x 500m at max effort
Rest x 30sec
SkiErg x 500m at max effort
Rest x 30sec
Continue repeating in a descending ladder 400m/400m, 300/300, 200/200, 100/100.
*If you don’t have access to a SkiErg go with Air Bike x 25/20/15/10/5cal.

Much love – Coach Yancy