Yancy Camp Workout 1403

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:
Run x 5min at zone 2 easy effort

10% incline training:
Run x 1min at zone 2 effort
Run x 1min at zone 4 effort
Continue repeating for a total of 20 minutes
Farmer’s carry x 30sec (go heavy)
Pull-up x 2 to bar hand position change x 24 to pull-up x 2 to static hang until forced to drop
Farmer’s carry x 30sec
Run x 1min at zone 2 effort
Run x 1min at zone 4 effort
Continue repeating for a total of 10 minutes

Dead lift 5 x 5 (hex bar if possible & go heavy) w/2min rest between sets.

Farmer’s carry box step-up x 10 (5 each leg – alternating)
Rest x 30sec
Continue repeating for a total of 7 rounds.