Yancy Camp Workout 1457

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

15% incline training:
Run x 3min at zone 4 effort
Dumbbell ground to overhead x 10
Dumbbell shoulder to overhead press x 10
Pull up x 1 to hand position change x 24 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 6 rounds.

Finish w/15% x 12min at zone 2 effort

Row x 50m at easy zone 2 effort
Row x 50m at 100% effort
Continue repeating for a total of 1500m

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