Yancy Camp Workout 934

Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
60min aerobic conditioning w/OCR specific strength worked in:
The preferred method of aerobic conditioning this week is an incline treadmill at 15% incline or your tire drag system.  An alternative to these two options would be cycling for rounds 1 & 3 & running for rounds 2 & 4.
Zone 2 effort x 12min
Walking lunge x 3min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Phase 3:
Fwd & bwd crawl x 30 meters (5m down & back x 3)
Pull-up x 1 to hand position change w/shoulders facing bar perpendicular x 16 (8 each hand) to pull-up x 1
This completes 1 round.
Continue repeating for a total of 7 rounds.