Yancy Camp Workout 1465

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 Fartleks (can be done outside on the flats)
10sec w/feet off to the side of the treadmill
20sec at a strong zone 4 effort
Continue repeating until you reach 4:00min mark
Easy zone 2 effort x 3min for recovery.
This completes 1 round.
Continue repeating for 2 additional rounds.

Finish w/8min at zone 2 effort

Phase 3:
Ski x 500m at 90% effort
Dual Dumbbell shoulder to overhead press x 20
Heavy farmer’s carry x 40m
Rest x 2min
Continue repeating for 1 additional round.

Rest x 2min

Air bike x 13cals at 100% effort
Rest x 30sec
Continue repeating for a total of 10 rounds.