Yancy Camp Workout 1196

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Warm-up run x 5min at zone 2 effort

Start timer
Treadmill 15% incline sprints
17sec hard
13sec w/feet off to the side of the treadmill
Continue repeating for a total of 10min (20 sprints)
Rest x 2min

Treadmill 15% incline sprints
17sec hard
13sec w/feet off to the side of the treadmill
Continue repeating for a total of 8min (16 sprints)
Rope or towel assisted pull-ups x 20
Farmer’s carry box step-up x 20
Push-up x 20
Continue repeating – dropping reps down to 16/16, 12/12, 8/8

Treadmill 15% incline sprints
17sec hard
13sec w/feet off to the side of the treadmill
Continue repeating for a total of 6min (12 sprints)

Finish with one of the following x 10min at easy zone 2 effort:
15% incline, run, row, ski, or air bike