Yancy Camp Workout 1456

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

Run x 7min at easy zone 2 effort

Phase 2:
Start timer
Run x 20sec at zone 4 effort – 20sec at zone 2 effort
Run x 40sec at zone 4 effort – 40sec at zone 2 effort
Run x 60sec at zone 4 effort – 60sec at zone 2 effort
Run x 90sec at zone 4 effort – 90sec at zone 2 effort
Run x 2min at zone 4 effort – 2min at zone 2 effort
Run x 3min at zone 4 effort – 3min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 2 rounds.

Farmer’s carry x 30sec
Bar static hang x max duration or until timer reaches 2min (go immediately to static hang after farmer’s carry)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Score = total time on the bar

Rest x 2min
Thruster x 10
Burpee x 10
Continue repeating dropping reps down to 9/8/7/6/5 for remaining 5 rounds.