Yancy Camp Workout 1217

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 x 3min for max distance
Treadmill 15% incline x 1min w/heavy carry
Rest x 1min
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you don’t have access to a treadmill complete this session on the road, track, or trail.

Grip & pull work:
Pull-up x 1 to static hang x 10sec
Rest x 10sec
Continue repeating for a total of 7 minutes
*If necessary, use strength band for assistance.

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