Yancy Camp Workout 1242

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 15% incline x 3min at zone 3 effort
Treadmill 15% incline x 1min w/heavy carry (sandbag, RAM, or other weight implement)
Continue repeating for a total of 7 rounds
Finish w/15% x 12min at zone 3 effort

Farmer’s carry walking lunge x 20
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
This completes 1 round.
Continue repeating dropping reps down to 16/12/8/4 for remaining 4 rounds.

Row x 40sec for max meters
Rest x 20sec
Ski x 40sec for max meters
Rest x 20sec
Air Bike x 40sec for max cals
Rest x 20sec
This completes 1 round.
Continue repeating for a total of 5 rounds.