Yancy Camp Workout 1187

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Warm-up run x 5min at zone 2 effort

Start timer
Treadmill 15% incline sprints
14sec hard
16sec w/feet off to the side of the treadmill
Continue repeating for a total of 10min (20 sprints)
Rest x 2min

Treadmill 15% incline sprints
14sec hard
16sec w/feet off to the side of the treadmill
Continue repeating for a total of 8min (16 sprints)
Rope or towel assisted pull-ups x 20
Farmer’s carry box step-up x 20
Push-up x 20
Continue repeating – dropping reps down to 16/16, 12/12, 8/8

Treadmill 15% incline sprints
14sec hard
16sec w/feet off to the side of the treadmill
Continue repeating for a total of 6min (12 sprints)

Finish w/15% incline x 10min at zone 2 easy effort (will be a walk for most)
*Replace the 15% incline work with flat running if you don’t have access to a treadmill that inclines