Yancy Camp Workout 1454

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 3min at zone 4 effort
Heavy farmer’s carry x 30sec
Heavy farmer’s carry step-up x 30sec
This completes 1 round.
Continue repeating for a total of 6 rounds.

Finish w/15% x 7min at zone 2 effort

Row x 100m at easy zone 2 effort
Row x 100m at 100% effort
Continue repeating for a total of 1600m

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