Yancy Camp Workout 1458

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:

Warm-up 10% incline x5min at easy zone 2 effort

Treadmill (can be done outside on the flats)
10% incline strong zone 4 effort followed by feet off to the side for rest period:
10sec/10sec
20/20
30/30
40/40
50/50
60/60
Continue repeating for a total of 5 rounds (35min)

Finish w/10min at zone 2 effort

Phase 3:
Heavy farmer’s carry x 20m
Dumbbell shoulder to overhead press x 10 (dumbbell in each hand)
Jump rope single unders x 50
Bar pull-up x 1 to hand position change x 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 4 rounds.

Rest x 2min

Air bike x 10cals at 100% effort
Rest x 20sec
Continue repeating for a total of 10 rounds.