Yancy Camp Workout 1073

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:
Ground to overhead/clean & press x 3
Rest x 1min
Continue repeating for a total of 6 rounds.
We’re lifting heavy here! I normally use my 100lb dead ball for my low rep heavy ground to overhead training. Make sure you choose a weight that challenges you!

Phase 3:
Run x 10min at zone 2 effort

Hill training (this one needs to be completed outside):
Uphill bound x 20 (10 each leg) immediately followed by sprint x 20sec (90%+ effort)
Walk back down to start at brisk walk pace
This completes 1 round.
Continue repeating dropping bound reps down to 18/16/14/12/10 for remaining 5 rounds.
Finish with 4 additional 20sec hill sprints (no bounding) with brisk walk back down

Finish w/10min run at zone 2 effort
*Keep the transitions between 10min runs and hill work extremely tight (10-15sec max transitions)

Phase 4:
Rope or towel assisted pull-up x 20 – Exercise Demo
Rope or towel seated row x 10 – Exercise Demo
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds