Yancy Camp Workout 1113

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:
Pull-up x 2 to hand position change x 24 to pull-up to static elbow lock out hold x 5sec
Split squat jump x 10
5min run below lactate threshold for max distance
Rest x 2 minutes
Continue repeating for a total of 5 rounds.
*You can press the pace up to a tempo effort but you must stay under your lactate threshold. It should be a comfortable pace but you can creep up close to being uncomfortable. Tempo pace with compromised arms and legs is basically what we’re accomplishing here. Make sure you track your distance for the 5 rounds. We’ll be repeating this!

Finish w/10min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.

Phase 3:
DEKA FIRE for time
If you beat your old mark or if this is your first time testing, go to DEKA.FIT and enter your mark/score. Scroll down until you see DEKA Experiences, select LEARN MORE, select SUBMIT YOUR MARK.