Yancy Camp Workout 1448

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 30 sec at strong zone 4 effort
Rest x 30sec (feet off to the side)
Continue repeating for a total of 16

Finish w/15% x 14min at zone 2 effort

Farmer’s carry box step-up x 10 (one foot always stays up on the box)
*Go heavy – choose a weight that’s challenging but doesn’t require you to rest during each set of 10 reps.
Rest x 1min
Continue repeating for a total of 10 rounds.

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