Yancy Camp Workout 1176

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:
15% incline x 3min at zone 3 effort
15% incline x 90sec w/heavy carry (sandbag, dead ball, weight plate, bucket, rock, or other weight implement)
Heavy farmer’s carry x 30sec
Pull-up x 1 to hand position change x 16 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
15% incline x 3min at zone 3 effort
15% incline x 90sec w/heavy carry (sandbag, dead ball, weight plate, bucket, rock, or other weight implement)
Heavy farmer’s carry x 30sec
Pull-up x 1 to hand position change x 16 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 3 rounds.
*If you don’t have access to a treadmill, go with an outside 2min out & back for the run and 1min out and back for the heavy carry

Finish with 15% incline x 13min at zone 3 effort
*outside run if no access to incline treadmill

Phase 3:
Row x 8 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 500m
Rest x 1min
This completes 1 round.
Continue repeating for a total of 4 rounds.