Yancy Camp Workout 1236

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:
Treadmill 10% incline x 8min at zone zone 3 effort
Heavy carry during for 3min (3-6min mark)
Pull-up x 1 to hand position change x 16 to pull-up x 1 to shoulder taps x 4 to static hang x 10sec
Continue repeating dropping time down to 7/6/5/4/3/2/1min for remaining 7 rounds.
*For the rounds of 7/6/5 include heavy carry x 2min & for rounds 4/3/2 include heavy carry x 1min

Treadmill 10%  x 10min at easy zone 2 effort (will be a walk for most)

Farmer’s carry step-up x 10 (5 each leg – alternating)
Weight plate, dumbbells, RAM, or sandbag ground to overhead x 6
Alt V-Up x 10
Continue repeating for a total of 7min

Row x 30sec for max meters
Rest x 30sec
Ski x 30sec for max meters
Rest x 30sec
Air Bike x 30sec for max cals
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.