Yancy Camp Workout 1442

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 6min at zone 2 easy effort

15% incline training:
Run x 30 sec at strong zone 4 effort
Rest x 30sec (feet off to the side)
Continue repeating for a total of 14

Finish w/15% x 10min at zone 2 effort

Weighted burpees x 10
Farmer’s carry x 20sec
Pull-up x 1 to static hang x 10sec to pull-up x 1
Continue repeating dropping weighted burpee reps down to 9/8/7/6/5 for remaining 5 rounds.

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