Yancy Camp Workout 1230

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:
Treadmill 10% incline x 6min at zone zone 3 effort
Heavy carry during the middle 2 minutes of the 6min
Pull-up x 1 to hand position change x 16 to pull-up x 1 to shoulder taps x 4 to static hang x 10sec
Continue repeating dropping time down to 5/4/3/2/1min for remaining 5 rounds.
*For the rounds of 5/4/3/2/1min complete 1min heavy carry during the time period

Treadmill x 15min at easy zone 2 effort (will be a walk for most)

Single arm dumbbell snatch x 8 (changing hands each rep)
Burpee x 4
Rest x 20sec
Continue repeating for a total of 6min

Row x 20sec for max meters
Rest x 40sec
Ski x 20sec for max meters
Rest x 40sec
Air Bike x 20sec for max cals
Rest x 40sec
This completes 1 round.
Continue repeating for a total of 5 rounds.