Yancy Camp Workout 993

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 3min at zone 2 effort
Farmer’s carry walking lunge x 20 reps at an unbroken and fast pace (10 reps each leg – alternating each rep)
Thruster x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.

Finish w/16min run at zone 2 effort
*If inside on a treadmill, I want the 6-12 min section of this run to be at 10% incline.

DEKA/Hyrox Bonus:
Row x 500m
Dead/slam ball shoulder over x 20
Continue repeating dropping down to 400m/16, 300m/12, 200m/8, 100m/4
Finish w/weighted burpee x 25

Much love – Coach Yancy