Yancy Camp Workout 999

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
Single arm dumbbell snatch x 16 (8 each arm – switching arms each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If inside on treadmill, go with 15% incline for rounds 2, 4, 6, & 8

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

Functional Fitness Bonus:
Weighted alternating reverse lunge x 10
Burpee broad jump x 5
Pull-up x 4 – after completing 4th pull-up, lock off and hold chin above bar x 10sec
*If necessary, use a strength band for assistance
This completes 1 round.
Continue repeating for a total of 10

Much love – Coach Yancy