Yancy Camp Workout 1611

Warm-up
Run x 5min at easy zone 2 effort

Treadmill at 10% incline x 1min at strong zone 4 effort (almost zone 5)
Rest x 1min (feet off to the side – you may need to cycle your foot on the treadmill a couple times during the 1min period to keep the machine from shutting down.
Continue repeating for a total of 12 rounds.

Finish w/10% incline x 15min with 20lb carry at easy zone 2 effort

Dual dumbbell or RAM ground to overhead x 20
Farmer’s carry x 30sec
Dual dumbbell or RAM walking lunge x 20
Farmer’s carry x 30sec
Dual dumbbell or RAM burpee x 20
Farmer’s carry x 30sec
Dual dumbbell or RAM box step-up x 20 (10 each leg – dumbbell recommended for grip strength work)
Farmer’s carrry x 30sec
This completes 1 round.
Continue repeating for a total of 3 rounds.

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Air bike x 25cal for max effort
Asst pull-up x 10
Continue repeating dropping air bike cals down to 20/15/10 for remaining 3 rounds.