Yancy Camp Workout 1349

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:
Run x 5min at zone 2 easy effort

10% incline training
Run x 25sec at zone 5 effort
Pop feet off to the side of the treadmill x 35sec
This completes 1 round.
Continue repeating for a total 16 rounds.
After 8th round and after 16th round – complete 10 assisted pull ups followed by max bar hand position change reps

Finish with 10min at zone 2 easy effort. Increase duration if training for an ultra distance.

Row x 250m
Rest until timer hits 1min
Row x 200m
Rest until timer hits 2min
Row x 150m
Rest until timer hits 3min
Row x 100m
Rest x 3min (must complete 100m farmer’s carry during 3min rest)
Repeat with SkiErg
Rest x 2min
Repeat with Air Bike but shift to 20/15/10/5cal
This completes 1 full round.
Continue repeating for 1 additional round.