Yancy Camp Workout 996

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 10 reps at an unbroken and fast pace (5 reps each leg – alternating each rep)
Split squat jump x 10
Thruster x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.

Finish w/13min run at zone 2 effort
*If inside on a treadmill, I want the entire 13min to be at 15% incline.

DEKA/Hyrox Bonus:
Row x 10sec at easy zone 2 effort
Row x 20sec at 100% effort
Continue repeating until you reach 4min mark.
Rest x 2min
This completes 1 round.
Continue repeating for a total of 3 rounds.

Rest x 2min

Dead ball shoulder over x 2min for max reps (60lb/40lb)

Much love – Coach Yancy