Yancy Camp Workout 1170

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:
15% incline x 2min at zone 3 effort
15% incline x 1min w/heavy carry (sandbag, dead ball, weight plate, bucket, rock, or other weight implement)
Thruster x 8
15% incline x 2min at zone 3 effort
15% incline x 1min w/heavy carry (sandbag, dead ball, weight plate, bucket, rock, or other weight implement)
Farmer’s carry alternating reverse lunge x 8 (4 each leg)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If you don’t have access to a treadmill, go with an outside 1min out & back run & replace the 1min heavy carry with weighted walking lunges

Finish with 15% incline x 8min at zone 3 effort

Phase 3:
Row x 6 strokes at 100% effort
Rest x 10sec
Continue repeating until you reach 500m
Rest x 1min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with:
Pull-up x 1 to bar hand position change x 20 to pull-up x 1
Rest x 30sec
Continue repeating for a total of 5 rounds.