Yancy Camp Workout 1185

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 30min at zone 3 effort for max elevation gain.
The main rule here is you have to stay in zone 3 and below your lactate threshold.

Weighted single leg burpee x 4
Farmer’s carry x 20sec
Pull-up x 1 to 5sec static hang to hand position change x 20 to 5sec hang to pull-up x 1
This completes 1 round.
Continue repeating for a total 10 rounds

Phase 3:
Row x 500m time trial (100% effort)
*Do this on a separate day when you’re fresh or start this session with phase 3.