Yancy Camp Workout 1406

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 90sec at zone 2 effort
Run x 90sec  at zone 4 effort
Continue repeating for a total of 21 minutes
Finish w/10% x 9min at zone 2 effort

Weighted pull-up, pull-up, or assisted pull-up x 3 (go with weighted if possible)
Rest x 30sec
Continue repeating for a total of 15 rounds

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.