Yancy Camp Workout 1061

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run 1000m (document time)
Rest x 1min (nothing more than walking during your rest period)
Continue repeating for a total of 4  1000m runs
You score for this session is your average 1000m time (the lower the better). Simply add all 4  1000m times up and divide by 4.  This is your score.

15% incline on a treadmill or outside on a hill (whatever you have access to) x 90sec at strong zone 4 effort
Clean & press/ground to overhead x 6 (RAM, sandbag, weight plate, bar, or some other weight implement)
Walk x 1min at easy zone 2 effort or easy jog down the hill (if outside, the jog down will take longer than 1min & that’s okay)
This completes 1 round.
Continue repeating for a total of 5 rounds.

Phase 4:
DEKA FIRE time trial – DEKA FIRE Video Description