Yancy Camp Workout 1306

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

10% incline x 20sec at a fast pace followed by 40sec rest (simply pop feet off to the side during the rest)
10% incline x 40sec at a fast pace followed by 80sec rest
10% incline x 60sec at a fast pace followed by 120sec rest
This completes 1 round.
Continue repeating for a total of 5 rounds
*On some treadmills you’ll need to hit a quick single leg foot touch on the treadmill a couple times during the 60sec to prevent it from shutting down.
*If you don’t have access to a treadmill you can do this on the trail, road, or track

Run x 10min at easy zone 2 effort

Farmer’s carry x 80m
Single arm dumbbell snatch x 8 (switching arms each rep)
This completes 1 round.
Continue repeating for a total of 5 rounds.

DEKA Training:
Start timer
Air Bike x 66 pedal strokes at 100% effort
Pedal at easy zone 2 effort until timer hits 1min
Continue repeating for a total of 10min