Yancy Camp OCR Workout 1470

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 2min at easy zone 2 effort
Run x 3min at zone 4 effort
Row x 500m at race effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with 10% incline x 7min at zone 2 effort

Surrender Lunge x 10
Start timer:
Pull-up x 1
Static hang until timer reaches 10sec
Pull-up x 1
Static hang until timer reaches 10sec
Continue repeating until forced to drop.
This completes 1 round.
Continue repeating for a total of 7 rounds.

Dead lift 5 x 5 (hex bar if possible & go heavy)
2min rest in between but include pull-up bar hand position change x 28 reps during each break.